Monday 11.15.2021

“FITNESS”

A. Three sets of:
Front Squat or Kettlebell Front Squat x 6-8 reps @ 31X1
Rest 45 seconds
Tempo Push-ups x 8-12 reps @ 1111
Rest 45 seconds
Staggered Stance Dumbbell Romanian Deadlift x 8-10 reps each leg @ 2011
Rest 45 seconds
Hollow Hold x 30-40 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
4/3 Strict Pull-ups
8 Dumbbell Thrusters

C. Three sets of:
Ring Row Isometric Hold x 20-30 seconds

Rest as needed
Plank Hold x 30-40 seconds
Rest as needed

“PERFORMANCE”

A. Four sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

Aim to use your heavy double from 11.3.2021 (or close to that) for all of your working sets.

B. For time:
7 Bar Muscle-Ups (or scale to 14 Chest-to-Bar Pull-ups)
21 Dumbbell Thrusters (50/35 lb)
5 Bar Muscle-Ups
15 Dumbbell Thrusters
3 Bar Muscle-Ups
9 Dumbbell Thrusters

C. Three sets of:
Ring Row Isometric Hold x 20-30 seconds
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets