Friday 3.21.2025

“FITNESS”

A. Four sets of:
Goblet Squat or Dual Kettlebell Front Squat x 4-6 reps @ 33X1 (try to increase from last week's sets)
Rest 30 seconds
Ring Rows x 8-10 reps @ 2010 (can also work Strict Pull-ups x 4-6 here if preferred)
Rest 30 seconds
Plank Kettlebell Pull Throughs x 12-20 reps
Rest 30-60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 working sets):
Tempo Back Squat
*Set 1 — 3 reps @ 33X1 - RPE 7
*Set 2 — 3 reps @ 33X1 - RPE 8
*Set 3 — 3 reps @ 33X1 - RPE 9
*Set 4 — 3 reps @ 33X1 - RPE 10
*Set 5 — Drop back to your Set 1 weight and perform MAX unbroken reps @ 20X0

*The reps have decreased from last week; look to increase the weights.

B. Against a 90-second clock, complete:
12 Alternating Dumbbell Snatches
12 Alternating Reverse Lunges w/Dumbbell in Goblet Hold
Max reps of Burpees over the DB in time remaining

Rest 90 seconds, and complete four sets for max reps.

Compare to 3.22.2024

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets