Wednesday 5.11.2022

“FITNESS”

A. Three sets of:
Dual Kettlebell Sumo Deadlift x 10-12 reps @21X1
Rest 45 seconds
Single Leg Hip Bridge x 12-15 reps each leg
Rest 45 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

Parts B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Clean + Clean

Start at 60% and build in load to today's heavy complex

B. Three sets of:
60 Seconds of Strict Pull-ups @21X0
(if you are very proficient here, weight these with 5-10% of your bodyweight added)
Rest 30 seconds
60 Seconds of Single Arm Kettlebell Front Rack Walking Lunges (switch arms at 30 seconds)
Rest 30 seconds

C. Partner "FY"
In teams of two, alternate every 30 seconds to Echo Bike for as many Calories as possible in 10 minutes.

“ENDURANCE (AKA SWEAT SESH)”

Against a 3-minute clock, complete:
200 Meter Run
10 Burpees
Max Calorie Ski/Row in remaining time

Rest 90 seconds, then....

Against a 3-minute clock, complete:
200ft Farmers Carry
15 Jumping Air Squats
Max Calorie Bike in remaining time

Rest 90 seconds, then...

Repeat for a total of THREE or FOUR sets of each