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“FITNESS” & “PERFORMANCE”
A. Two or Three sets, for quality, of:
Turkish Get Up x 1-2 reps each arm
Tall Box Jump x 4-6 reps
(Jump as high as possible and land softly on the box. Step down and take a pause to reset yourself after each rep)
Supinated Grip Band Pull Aparts x 12-15 reps
B. Every 3 minutes, for 12 minutes (4 sets):
Bench Press
Set 1 — 10 reps | RPE 7
Set 2 — 10 reps - same weight
Set 3 — 10 reps - same weight
Set 4 — MAX unbroken reps - same weight
Perform 1-2 warm-up sets, then use the same weight for all working sets. These sets should get tougher as fatigue sets in
C. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — 8-12 Deficit Push-ups @ 20X0 + 10-15 V-Ups
Station 2 — 60 Second Row for Max Calories
“ENDURANCE (AKA SWEAT SESH)”
Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
