Thursday 3.4.2021

*Program Note: We will be testing our 1-RM Back Squat in Friday's "Performance" programming; if you have been testing all of your lifts since Monday, consider taking today as a Rest Day, or complete today's "Endurance" workout at a moderate pace.

"FITNESS" & "PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets):Minute 1 – 12-16 Alternating Reverse Lungs w/DBs in Farmer's CarryMinute 2 – 10-15 BurpeesMinute 3 – 15-20 Box Jump-OversMinute 4 – Max Calorie Row or SkiMinute 5 – RestScore is total Row or Ski Calories across the 6 sets. A good goal would be 20/15 calories each set.Adjust the reps so that you never go over the minute in any interval. Ideally, you will have 15-20 seconds of rest before moving on to your next station.

"ENDURANCE"

Every 90 seconds, for 30 minutes (10 sets of each):Station 1 -- 60 Seconds of Echo Bike or Bike ErgStation 2 -- 60 Seconds of Row or Ski*Track calories achieved in each set, with the goal of consistent output across all 10 sets.