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Monday 8/24/20

This week starts the second phase of the muscular endurance/cardiovascular capacity program we have been working on for the last month. As before, each week there will be 2 “strength” days on which we will superset a lower body lift with an upper body pressing exercise, followed by a 20 minute interval style circuit. On two other days there will be a 30 minute long single kettlebell complex, consisting of 3 minutes of continuous effort with two minutes of rest afterwards. These circuits and complexes should challenge your muscular endurance and push your cardiovascular capacity to the limit. There will also be a barbell-based conditioning workout one day a week. Saturdays will continue to be challenging metabolic conditioning sweat-fests created by Canaan.


0:00 – 20:00

Super Dynamic Warmup
Instructor Mobility

3x (increase weight each round if possible)
1/1 Getup
3/3 Clean and Press/Windmill
5/5 Halos each direction


20:00 – 30:00

Workout explanation and movement practice

30:00 – 55:00

25 Minutes E5MOM (5x)

“Vicious Mockery”

Single Kettlebell Complex
30 seconds each exercise
Switch to the next exercise immediately
Rest 2:00 after each circuit

Single Leg Romanian Deadlift Right Leg (hold kettlebell in left hand, hanging down on the inside of the right leg)
Snatch Left Arm
Single Leg Romanian Deadlift Left Leg (hold kettlebell in right hand as above)
Snatch Right Arm
180 turn Jump Squats
T Push-up
Rest 2:00

***You can substitute Kickstand Deadlifts, One arm Swings, or High Pulls as necessary


55:00 – 60:00