Friday 6.16.2023

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Back Rack Reverse Lunge x 5 reps each leg @ 30X1
Rest 20-30 seconds between legs
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest 60-90 seconds

Try to increase loading on the Reverse Lunge from last week, only adding weight if you can maintain solid position and tempo.

B. Option 1 ("FITNESS")
For time:
21-18-15-12-9-6
Row Calories (Adjusted RX = 18-15-12-9-6-3)
Goblet Squats (24/16 kg)
*10 Plank Kettlebell Drag Throughs after each set

Option 2 ("PERFORMANCE")
For time:
30 Toes to Bar
15 Squat Cleans (155/103)
24 Toes to Bar
12 Squat Cleans
18 Toes to Bar
9 Squat Cleans

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible