0:00-15:00 General/Specific Warm-up
15:00-25:00 Core Work
25:00-35:00 Transition to Endurance (warm-up all three movements)
35:00-53:00 Endurance
53:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
Iron Crosses
Forearm Stretch
Thread the needle
Pigeon Stretch
Core Work
Alt. EMOM 10
30sec Supermans
30sec Dead Bugs
Endurance Prep
2-3 Rounds
5 Russian KB Swings
5 Single DB Bench Press
5 KB Upright Rows
*build to starting weights
Endurance:
Retest from 1/7
3 Rounds For Reps
1 minute Max Rep Heavy Russian KB Swings
1 minute Rest/Transition
1 minute Max Rep Single DB Bench Press
1 minute Rest/Transition
1 minute Max Rep KB Upright Rows
1 minute Rest/Transition
PACE GOAL: Max reps with solid technique…check your ego and go for quality over quantity :) We will retest this in Week 7
FEEL:
Heavy Burn
These should be heavyish weights moving for a moderate to high amount of reps
STRATEGY:
Go for big sets each time on the swings and upright rows
Switch hands as needed on DB Bench Press (try to get an even amount on each side)
FIT February Day 2
Machine of your choice or Run
2 Rounds
2 minutes easy pace
1 minute moderate pace
1 minute hard pace