Tuesday 3.28.2023

“FITNESS”

A. Three sets of:
Posted Single-Leg Deadlifts x 6-8 reps each @ 3011 (hold two KBs or DBs for this)
Rest 45 seconds
Half Turkish Get Up x 3-4 each arm
(hold the hip bridge position for 1-2 seconds at the top of each rep)
Rest 45 seconds
Heavy Suitcase Carry x 75 feet each arm
Rest 45 seconds

B. Against a 12-minute clock, complete:
2-4-6-8-10...
Cossack Squats (each leg)
Burpee Box Jump-Overs or Step-Overs
*Complete 6/5 Calories Echo Bike after each set

C. (if you have time) Two or Three sets of:
Side Plank or Star Plank x 25-35 seconds/side
Rest 30 seconds between sides

“PERFORMANCE”

A. Five sets of:
Sumo Deadlift
*Set 1 — 4 reps @ 21X1 RPE 6/10
*Set 2 — 4 reps @ 21X1 RPE 7/10
*Set 3 — 4 reps @ 21X1 RPE 8/10
*Set 4 — 4 reps @ 21X1 RPE 9/10
*Set 5 — Max Reps @ 20X0 using 80% of Set 3
Rest 2-3 minutes between sets

The AMRAP set is intended to add some quality volume to your lifting session, and SHOULD NOT BE PERFORMED TO FAILURE. Note that the tempo changes for this set, and there is no pause at the top or bottom of each rep. Once you need to pause at the top, or your form starts to break down, the set is over.

B. Against a 12-minute clock, complete:
2-4-6-8-10-12...
Pistols (each leg)
Burpee Box Jump-Overs
*Complete 36 Double-Unders after each set

C. (if you have time) Two or Three sets of:
Side Plank or Star Plank x 20-40 seconds/side
Rest 30 seconds between sides

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets