Monday 11.8.2021

Nov 7

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 45 seconds
Single Arm Overhead Kettlebell Carry x 100ft each arm
Rest 45 seconds
Plank Walk-Ups x 30-40 seconds
Rest 45 seconds

B. Every 4 minutes, for 12 minutes (3 sets) for times of:
500/400 Meter Row
15 Front-Racked Kettlebell Squats or Goblet Squats

(For this workout, you MUST be off of the Rower before the 2:00 mark; scale accordingly)

when the clock reaches 12:00....

C. Complete as many reps as possible in 3 minutes of:
Strict Hanging Knee Tucks @1111 tempo
(pause for 1-second at the top and bottom of each rep)

“PERFORMANCE”

A. Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)

B. Every 4 minutes, for 12 minutes (3 sets) for times of:
500/400 Meter Row
10 Hang Squat Cleans (135/93 lbs)