Thursday 3.6.2025

Mar 5

“FITNESS”

A. Three or four sets of:
Kettlebell or Dumbbell Front Squat x 8-10 reps @ 20X0
Right into...
Single Leg Dumbbell Glute Bridge x 10-12 reps/leg @ 20X0
Right into...
30-40 Second Side Plank Hold each side
Rest as needed

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

*Set 1 – 60% of 1-RM (or RPE 6/10)
*Set 2 – 70% (or RPE 7/10)
*Sets 3-6 – 75-85% (or RPE 8/10)

The goal for today is to accumulate solid sets of 2 reps, at a weight that allows for good technique and speed out of the bottom.

B. Three working sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Right into...
Banded Face Pull x 12-15 reps @ 20X0
Right into...
Goblet Wall Sit x 30-40 seconds
Rest 60 seconds

Perform one warm-up set, then make all of your working sets a 7-8/10 RPE.
If you'd like to work on Supinated Grip Strict Pull-ups instead of the Barbell Rows, have at it!

C. Against a 10-minute clock, complete:
2.4.6.8.10...
Cyclist Air Squats
Hand Release Push-ups
Calories Ski, Row, or Bike