Friday 3.14.2025

“FITNESS”

A. Four sets of:
Strict Pull-ups x 4-8 reps or Pull-up Negatives x 3-5 reps w/4-5 second lowering
Right into...
Dual Dumbbell Bent Over Rows x 8-10 reps @ 20X0
Right into...
Seated Box Jump x 4-6 reps OR Goblet Wall Sit x 20-40 seconds
Rest 60 seconds

B. Every 4 minutes, for 16 minutes (4 sets):
Run 200 Meters
12 Single Arm Dumbbell Front Rack or Overhead Walking Lunges (6/arm)
8 Burpees
10/8 Calorie Echo Bike

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (from the knee) x 2 reps

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Challenging

Build from last week's sets, while still maintaining great mechanics.

B. Every 4 minutes, for 16 minutes (4 sets):
Run 200 Meters
12 Single Arm Dumbbell Overhead Walking Lunges (6/arm)
8 Burpees Over the Dumbbell
10/8 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles