Tuesday 2.15.2022

“FITNESS”

A. Three sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Trap-3 Raise x 12 reps each arm @ 2010 (hold a small plate or DB here)
Rest 30 seconds
Psoas March x 30-40 seconds
Rest 30 seconds
Plank Hold x 45-60 seconds
Rest 90 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Four sets of:
Front Squat x 2-3 reps @20X1
Rest 20 seconds
Back Squat x 3-5 reps @22X1
Rest 2-3 minutes

*Use the same weight for both squats. Try to push the weight on the Front Squats, then focus on solid pauses on the Back Squats

B. Two sets of:
Alternating Suitcase Curtsy Lunge x 16-20 reps @ 20X0
(perform these as a drop lunge if capable by standing on a plate)
Rest 30 seconds
Side Plank Clamshell Hip Thrust x 10-12/side @ 20X1
Rest 60-90 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Russian Kettlebell Swings
10 Anchored Sit-Ups
10 Goblet Squats
10 Push-ups

*The goal here is constant, consistent pace for the entire 10-minute period.

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski