Friday 5.26.2023

*Schedule Reminder: Our annual “MURPH” is this Saturday at 8:30am. We will be closed on Monday (5/29) in observance of Memorial Day!

“FITNESS”

A. Three sets of:
Staggered Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 45 seconds
Weighted Hollow Hold/Flutter Kicks x 30-40 seconds
Rest 45 seconds
Heavy Kettlebell Suitcase Carry x 75 feet each arm
Rest 45 seconds
Banded Face Pull x 12-15 reps @ 10X1
Rest 45 seconds

B. For time:
40/32 Calorie Echo Bike
60 Russian Kettlebell Swings
40/32 Calorie Row

“PERFORMANCE”

A. Five sets of:
Deadlift x 2 reps
Rest as needed

*Sets 1-2: @ 80-85% of 1-RM Deadlift (or 7/10 RPE)
*Sets 3-4: @ 85% (or 8/10 RPE)
*Set 5: @ 85-90% (or 9/10 RPE)

B. For time:
40/32 Calorie Echo Bike
40 Deadlifts (225/153 lb)
40/32 Calorie Row

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets