Tuesday 3.2.2021

"FITNESS"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds after each legSupinated-Grip Bent-Over Barbell Row x 10-12 reps @ 21X0Rest 45 secondsBanded Face Pulls x 12-15 reps @ 2111Rest 60 secondsThe goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to build upon. If you don’t have enough weight in dumbbells or kettlebells, you can back rack the barbell to test this lift.B. Every 4 minutes, for 16 minutes (4 sets) for max calories of:90 Seconds of Echo Bike20 Air SquatsCoaching Note: Push hard on the 90 seconds to rack up as many calories as possible, then transition and get the Air Squats done so that you can rest before your next interval.

"PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds after each legStrict/Weighted Pull-up Clusters x 2.2.2 @21X0(Rest 15-20 second between doubles; add as much weight as possible while maintaining tempo on the way down)Rest 45 secondsBanded Face Pulls x 12-15 reps @ 2111Rest 60 secondsThe goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to build upon. If you don’t have enough weight in dumbbells or kettlebells, you can back rack the barbell to test this lift.B. Every 4 minutes, for 16 minutes (4 sets) for max calories of:90 Seconds of Echo Bike45 Double-UndersCoaching Note: You don’t have to do the Double-Unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible, then transition and get the Double-Unders done so that you can rest before your next interval. Consider doing Fitness Part B instead if the Double-Unders are going to give you issues.

"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.