Monday 11.29.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Half-Kneeling Arnold Press x 10-12 reps left arm @21X1
Minute 2 – Half-Kneeling Arnold Press x 10-12 reps right arm @21X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
300/250 Meter Row or 12/9 Calorie Echo Bike
20/15 Push-Ups
10/6 Strict Pull-ups

*If you do not have Strict Pull-ups yet, perform these on a low bar from a seated position (or using a box on a higher bar), or complete 15 Ring Rows as a substitute

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 2 reps

Build in load to today's heavy double

B. Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
20/15 Push-Ups
10/6 Strict Pull-ups

“ENDURANCE (AKA SWEAT SESH)”

40-45 minutes @steady pace:
2k Bike Erg
200ft Farmers Carry @moderate
750m Row
60 Second Plank Hold
100 Single Unders