Feb. 28th, 2022 Happy Birthday Jeff!

Strength:

5 Back Squats, pick load Every 3 mins for 15 mins.

70+% 1RM Starting at 70% 1RM, work to have 3 sets be at 75% 1RM or above. If you are feeling good today you can push the weight up for the last set of 5 reps.

“Morbius”

Every 1 min for 16 mins, alternating between:

16/13 Row Calories

15/11 Bike Calories

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

Rest 1 min

The focus here is to get in some challenging lunges under fatigue. You will need to brace and work on staying consistent on the machines before tackling the lunges. You should feel intensity build across the 3 mins, which is why we will need that 4th min to recoup and get back on that rower in the next round.

L2:

Every 1 min for 16 mins, alternating between:

13/10 Row Calories

13/9 Bike Calories

Dumbbell Front Rack Walking Lunge, 35/25 lbs, 50 ft

Rest 1 min

L1:

Every 1 min for 16 mins, alternating between:

10/8 Row Calories

10/8 Bike Calories

Walking Lunge, 50 ft

Rest 1 min

• Limited Equipment Variation EMOM 16 mins:

0:00-2:00: Run, 400 m

2:00-3:00: Dumbbell Front Rack Walking Lunge, 50 ft

3:00-4:00: Rest 1 min

• Bodyweight Variation EMOM 16 mins:

0:00-2:00: Run, 400 m

2:00-3:00: max distance Walking Lunge

3:00-4:00: Rest 1 min