Tuesday 11.28.2023

“FITNESS” & “PERFORMANCE”

A. Activation Work (8-10 minutes)
Two sets of:
Turkish Get Up x 3-4 reps each arm
Rest 30 seconds
Single Leg KB Suitcase Deadlift x 6-8 reps each leg
Rest 30 seconds
Banded Pallof Hold x 20-30 seconds each side
Rest 60 seconds

B. Strength Work (10-12 minutes)
Three sets of:
Deadlift x 8 reps @ 21X1
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

C. Conditioning
Every 4 minutes, for 20 minutes (5 sets):
16/12 Calorie Echo Bike
120-ft Dual Kettlebell Front Rack Carry
16/12 Calorie Row

Cooldown (3-5 minutes):
Child's Pose x 40-60 seconds
Half Kneeling Hamstring Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total