Friday 10.29.2021

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Tall Kneeling Filly Press x 10-12 reps Left Arm @ 2010
Station 2 – Tall Kneeling Filly Press x 10-12 reps Right Arm @ 2010
Station 3 – Banded Lat Pulldowns x 15-20 reps @ 1010
Station 4 – Bent Over Reverse Flies x 12-15 reps @ 2010
Station 5 – Alternating Leg V-Ups x max reps in 30 seconds

B. Three sets for max reps/calories of:
3 Minutes of Echo Bike
2 Minutes of Push-ups @10X1 (1-second pause at the top of each rep)
1 Minute of Toes to Bar or Strict Hanging Knee Raises
Rest 2 minutes

“PERFORMANCE”

A. Take 15 minutes to build to today's heavy 2-rep Split Jerk (building from last week as able)

B. Three sets for max reps/calories of:
3 Minutes of Echo Bike (for Calories)
2 Minutes of Strict Handstand Push-ups
1 Minute of Toes to Bar
Rest 2 minutes

“ENDURANCE (AKA SWEAT SESH)”

40 Minute Bike Erg @70-75%
*Every 5 minutes, get off and complete 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)