Wednesday 8.10.2022

“FITNESS”

A. Every minute, on the minute, for 8 minutes:
Front Rack Box Squat x 5 reps @11X1
(*try to increase loading from 7.22.2022)

Rest 1-2 minutes, then...

Every minute, on the minute, for 8 minutes:
Romanian Deadlift x 5 reps @ 30X0

(*try to increase loading from 7.22.2022)

B. See "Performance" for options!

“PERFORMANCE”

A. Take 15-20 minutes to build to today's 1-RM Squat Clean

B. Option 1: Mixed Modal Conditioning
For time:
50/40 Calorie Row
50 Wall Balls (20/14 lb)
50/40 Calorie Echo Bike
50 Wall Balls

OR

Option 2: Lower Body Pump Session
Three rounds for quality of:
1 and 1/4 Goblet Squat x 6-8 reps @ 21X1
Single Arm Russian Kettlebell Swings x 10-15 reps each arm
Goblet Wall Sit x 30-40 seconds
Weighted Plank Hold x 40-60 seconds

*Take only enough rest between exercises and sets to ensure quality reps throughout.

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible