“FITNESS” & “PERFORMANCE”
A. Three working sets of:
Front Rack Barbell or Kettlebell Split Squat x 6-8 reps each leg @ 20X0
Rest 60 seconds
Three Point Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest 60 seconds
Perform 1 warm-up set, and aim to make your final three working sets a 7, 8, and 9 RPE, respectively.
B. Two or three sets of:
Kettlebell Horn Curls x 8-12 reps @ 20X0
Rest as needed
Single Leg KB Glute Bridge x 8-12 reps/side @ 20X0
Rest as needed
Aim to make your all final sets close to failure.
C. Against a 90-second clock, complete:
12 Wall Balls
90-ft Farmer's Carry
Max Calorie Ski in time remaining
Rest 90 seconds, and complete four sets for max Calories. Fun Fact: this is a workout that we complete in our “Fundamentals” program, so anyone that’s started there with us might recognize it!
“ENDURANCE (AKA SWEAT SESH)”
Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
