Friday 10.6.2023

“FITNESS”

A. Three sets of:
Front Squat or Kettlebell Front Squat x 4-6 reps @ 32X1 tempo
Rest 30 seconds
Russian Kettlebell Swings x 10-12 reps
(focus on a strong, explosive swing)
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 12-15 reps @ 20X0
Rest 30 seconds
Front Leaning Rest x 40-60 seconds
Rest 90 seconds

B. Complete 21, 15, and 9 rep rounds for time of:
Goblet Squats
Burpees

C. (Optional) Two sets of:
Dumbbell External Rotations x 8-12/side @ 3010
Rest as needed

“PERFORMANCE”

A. Five or Six sets of:
Tempo Front Squat x 2 reps @ 32X1
Rest 2 minutes

Build in load to today's heavy double at this tempo

B. Complete 21, 15, and 9 rep rounds for time of:
Back Squats (135/93 lb)
Bar-Facing Burpees

*The Barbell for the Back Squat here will be taken from the floor; be careful as you get in onto the back rack position.

C. (Optional) Two sets of:
Dumbbell External Rotations x 10-15 reps each arm @ 2010
Rest as needed between arms

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski