Tuesday 11.9.2021

Nov 8

“FITNESS”

A. Four sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
Hollow Hold or Flutter Kicks x 30-40 seconds
Rest 45 seconds

B. Every minute, on the minute, for 25 minutes (5 sets) for max calories:
Minute 1 — 30 Second Bike Erg (for calories)
Minute 2 — 8-12 Strict Handstand Push-ups or L-Seated Dumbbell Presses
Minute 3 — 30 Second Ski Erg (for calories)
Minute 4 — 40-50 Double-Unders (or 20-30 Lateral Hops Over DB)
Minute 5 — 30 Second Front Leaning Rest on Rings

*Record Calories Biked and Skiied in each set; for the other stations, choose a rep scheme and variations that will challenge you, but allow you to get all of the work done in 40 seconds or less.

“PERFORMANCE”

A. Take 15-18 minutes to build to today's 3-RM Bench Press

Try to exceed loads used on 10.26.2021

B. Every minute, on the minute, for 25 minutes (5 sets) for max calories:
Minute 1 — 30 Second Bike Erg (for calories)
Minute 2 — 10-15 Strict Handstand Push-ups or L-Seated Dumbbell Presses
Minute 3 — 30 Second Ski Erg (for calories)
Minute 4 — 40-50 Double-Unders
Minute 5 — 30 Second Front Leaning Rest on Rings

*Record Calories Biked and Skiied in each set; for the other stations, choose a rep scheme and variations that will challenge you, but allow you to get all of the work done in 40 seconds or less.