Wednesday 5.18.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 6-8 reps each arm @ 21X1
Rest 45 seconds
Single Arm Ring Row x 4-6 reps each side @ 21X1
Rest 45 seconds
Wall Climbs x 2-4 reps w/5-10 second hold at the top of each rep
Rest 45 seconds
Banded Pull Aparts x 15-20 reps @10X0
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jumps (step down — 24/20”)
9 Toes to Bar or Strict Hanging Knee Tucks
12 Alternating Dumbbell Snatches (50/35 lb)
9 Push-ups

C. (Optional) Two or Three sets of:
Tall Kneeling Crush Grip Curls Dumbbell Curls x 10-12 reps
Lying or Piked Leg Lift-Overs x 12-20 reps
Rest as needed between movements

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets