FRIDAY 190104



Bike or Row

20 Banded Good Mornings


Review the workouts and adapt the warm up to which workout you are performing….


Row/Bike 100m with legs only + row 100m arms only + row 100m normal stroke

Standing hip circles x 5 each direction per leg + 10/10 single leg RDL + 10 banded good mornings

Then 3 rounds: Bike/Row 100m + 5 DL/10 KBS + 5 box jumps (increase weight as you go, building to your working weight)/ 5 Burpees

Recover and get ready to go….



Three rounds for time:
30/20 Cal on Bike
21 Kettlebell Swings
12 Burpees



Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Time cap of 14 minutes.

Strength and Skill:

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3 sec descend
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

Take 15 minutes to complete on your own time.

Compare results to October 16, 2018.



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