Tuesday 10.29.2019

"FITNESS"

A. Three sets of:Alternating Dumbbell Bench Press x 6 reps each arm @ 30X1(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)Rest 45 secondsLandmine Row x 8 reps each arm @ 2111Rest 45 secondsHollow Rocks or Hold x 40-60 secondsRest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Single-Arm Dumbbell Push Press x 4-6 reps each arm (work as heavy as you can here)Minute 2 – Toes to Bar x 10-15 repsMinute 2 – Push-ups x 15-20 repsMinute 4 – Row x Max Calories in 30 seconds*Note calories achieved each set on the row, and the weight you used for your Dumbbell Push Presses

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Bench Press x 5 repsBuild in load to today's 5-RM Bench Press. Between each set, perform 10-12 Banded Face Pulls @21X1 tempoB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Single-Arm Dumbbell Push Press x 4-6 reps each arm (work as heavy as you can here)Minute 2 – Toes to Bar x 10-15 repsMinute 2 – Push-ups x 15-20 repsMinute 4 – Row x Max Calories in 30 seconds*Note calories achieved each set on the row, and the weight you used for your Dumbbell Push Presses

"BURN"

40 Second Bike @ fast pace20 Second Bike @ easy pacex 5 minutesthen…3 rounds @ steady pace150ft Farmer’s Walk (heavy)50ft Bear Crawl Forward50ft Bear Crawl Backward10 Curtsy Squats (5 each side)then…8 minutes @hard pace:8 Cal Ski10 Push-ups12 Jumping Lungesthen…2-3 rounds @steady pace20-30 second star plank each side6-8 Single arm ring rows each side

“ENDURANCE”

Row, Bike, or Ski:5 minutes easy+45 seconds @85-90%Rest 45 secondsx 15 sets+5 minutes easy*Goal is same pace for every set.