Saturday 01/04/2023
“The most terrifying thing is to accept oneself completely.” - Carl Jung”
FitneSS
Saturday
01/04/2023
Warm up
10cal Ski-erg
20cal Row
30cal Bike
Mobility & Flexibility
*spend 1min on each exercise
Activation
3sets x 5reps / each exercise
WORKOUT OF THE DAY
20:00 x AMRAP
5 Strict Pull ups or Inverted ring rows
10 Dumbell / Kettlebell Strict Press @15/10kg
15 Double Dumbell Front Squats @22.5/15kg
Finisher
3sets x 21reps
-rest 90sec bt sets-
Cool Down
10-15min light cardio (running or bike)
then...
go through the Mobility & Flexibility protocol
from above 1 more time
Competition
Saturday
01/04/2023
A.
Standing Single Arm DB Strict press
*find your 5RM
-rest as needed-
WORKOUT OF THE DAY
20:00 x AMRAP
5 Strict Pull ups or Inverted ring rows
10 Dumbell / Kettlebell Strict Press @15/10kg
15 Double Dumbell Front Squats @22.5/15kg
Finisher
3sets x 21reps
-rest 90sec bt sets-
followed by...
3sets x 15-20reps
-rest 1min bt sets-
Cool Down
20-25min light cardio @50% effort (running or bike)
then...
go through the Mobility & Flexibility protocol
from above 1 more time
