Thursday 6.15.2023

“FITNESS” & “PERFORMANCE”

A. Take 12-15 minutes to build to today's 3-RM Strict Overhead Press

OR

Three working sets of:
Seated Arnold Press x 8-10 reps @ 21X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 2010
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 10X1
Rest 60 seconds

Make all of your working sets a 7/10 RPE.

B. Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 Second Filly Carry (switch sides at 30 seconds)
Station 2 – 200 Meter Run
Station 3 – 60 Seconds of Wall Walks (or Push-ups @ 10X1 tempo — focus on solid ROM)
Station 4 – 400 Meter Bike Erg

Track your times for the Run and Bike, with the goal of consistent efforts.

“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