Monday 3.21.2022

“FITNESS” & “PERFORMANCE”

A. Two sets, for quality:
Kettlebell Windmills x 6 each side
Single Arm Kettlebell High Pull x 8 each side
Half Kneeling Banded Face Pull x 12 each side

B. Every 2 minutes, for 10 minutes (5 sets):
Close Grip Bench Press x 4-6 reps @ 20X1

Use the heaviest loads you can handle for all of these sets. Hands should be just inside shoulder width.

C. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 4-6 Single Arm Dumbbell Hang Clean and Jerks each arm
Minute 2 – 6-8 Burpee Box Jump-Overs
Minute 3 – 4-6 Bar Muscle-Ups or Strict Pull-ups, or 6-8 Chest-to-Bar Pull-ups
Minute 4 – 60 Second Bike, Ski, or Row for Max Calories
Minute 5 – Rest

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike
10 No-Push-up Burpees (sprawls)
200 Meter Run
15 Sit-Ups
40 DUs or 80 Singles