Tuesday 9.7.2021

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Seated Barbell Strict Press x 8-10 reps
Rest 60 seconds
Bent Over Reverse Flies x 12-15 reps
Rest 60 seconds

B. Three sets of:
Strict Pull-ups x 6-8 reps (or Ring Rows x 12-15 reps)
Rest 60 seconds
Bottom’s Up Kettlebell Carry x 50ft each arm
Rest 60 seconds

C. Against a 3-minute clock, complete:
20/15 Calorie Row
15 Toes to Bar (or Strict Hanging Knee Raises)
Strict Handstand Push-ups (or Push-ups @ 10X1 tempo) x Max Reps

Rest 60 seconds between sets, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds