“FITNESS” & “PERFORMANCE”
A. Four sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 7 reps @RPE 7/10
*Set 2 – 6 reps @RPE 7/10
*Set 3 – 6 reps @RPE 8/10
*Set 4 – 5 reps @RPE 9/10
Rest 2 minutes between sets
Build in load each set. For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.
B. Two or three sets of:
Half Kneeling Single Arm Press x 6-8 reps each arm @ 20X0
Rest 15-20 seconds
Band Pull Aparts x 12-15 reps
Rest 15-20 seconds
Side Plank Rotations x 10-12/side
Rest as needed
Make all of your working sets close to failure on the Press.
C. Sprint + Carry
Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Row Sprint
6-8 Offset Push-ups each side (or 10-15 regular push-ups)
120-ft Filly Carry (switch sides halfway)
*The time we are tracking here is the only the Row portion. Take your time completing the Push-ups and Carry, and focus on trying to go hard on your sprint effort!
“ENDURANCE (AKA SWEAT SESH)”
15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski
Rest 5 minutes
x 2 sets
