Monday 10.10.2022

“FITNESS” & “PERFORMANCE”

A. Single Leg/Scap/Core Work
Two sets for the utmost quality of:
Hand Supported Suitcase Knee Over Toe Split Squat x 8-10 reps each leg @ 21X1
Rest 30 seconds
Side Plank Powell Raise x 10-12 reps each arm @ 2010
Rest 30 seconds
Weighted Flutter Kicks x 30-45 seconds
Rest 60 seconds

B. Conditioning Intervals
Against a 3-minute running clock, complete:
400 Meter Run
Max Reps of Strict Handstand Push-ups or Dumbbell Z-Presses in time remaining

Rest 2 minutes, then...

Against a 3-minute running clock, complete:
500/400 Meter Row
Max Reps of Wall Balls (20/14 lb)

Rest 2 minutes, then...

Repeat for a total of THREE sets of each (30 minutes total -- 18 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike