“FITNESS” & “PERFORMANCE”
A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
Use your rest periods to perform 8-12 Banded Face Pulls, then work on any lower body mobilizations you may need to prioritize.
B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 — 50 Double-Unders or 150/125 Meter Ski (or 300/250 Meter Bike Erg, if you didn’t do this yesterday)
Minute 2 — 100-ft Sandbag Carry or Dual Kettlebell Front Rack Carry
Minute 3 — 200/150 Meter Row
Minute 4 — 30-Second Front-Leaning Rest on Rings (or Floor)
*Each station should be 30-40 seconds of sustainable work, and should get tough by the last couple of rounds.
*If yesterday was a lot of running volume for you, and you’d like to spare your feet/calves, then, by all means, hit the Ski or Bike.