March 11, 2019

Tuesday

Fitness


Dumbbell Bench Press, x8-10
KB FR Rev. Lunge-to-Box Step Ups, x5-7/side

Every 4 Minutes for 5 Sets:
15/12 Cal Bike
10 Burpees
20 Squat
*Goal is to get faster each set. Do this by increasing RPM’s slightly each round and shortening transitions between movements, while keeping the speed of the burpees and squats consistent from round to round.

Performance


5 Supersets:
9 Bench Press
7 Double KB Bent Over Row
5 Double KB Russian Swings
Rest 2 Minutes

Every 4 Minutes for 5 Sets:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Conditioning Express

Every 4 Minutes for 5 Sets:
15/12 Cal Bike
10 Burpees
20 Squat
*Goal is to get faster each set. Do this by increasing RPM’s slightly each round and shortening transitions between movements, while keeping the speed of the burpees and squats consistent from round to round.

Lower Intensity

a)3 Sets:
Cossack Squat, x8/leg
KB FR Rev. Lunge-to-Box Step Ups, x5-7/side
Toes-to-Ring, x8-12
b) Dumbbell Bench Press, 4-5×10
c) Tabata Burpees
d) 1 Set:
Run 400m
Row 500m
Run 400m