September 24, 2024 – Performance

Warm-Up | Performance
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Followed by…

Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds

Then…

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1-2 reps
*Sets 5-7 = 2-3 reps @ 5-10% lighter than your heaviest load lifted today.

Your first four sets should be HEAVY – above 90%. If you reach the top end of the range, increase the load until you’re unable to do so. For the last three sets, back off by 5-10% and aim for 3 reps each set.

B.
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Assault Bike
60 Double-Unders

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 a bit before your next interval.