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MONDAY 20210201

Warm-up

2:00 on Bike/Rower at Moderate Pace
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Floor-facing Snow Angels
10 Spiderman Lunges
Samson Stretch
Banded Shoulder Distraction Stretch

2 Rounds w/moderate DB:
4 DB Strict Press/arm
4 Goblet Squats w/Pause at Bottom


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Shoulder Press
8 reps @ 65%
8 reps @ 70%
4 reps @ 75-78%
4 reps @ 80-83%
2 reps @ 85-87%
2 reps @ 87-89%

If you’re feeling strong, aim for the top end of these percentages.


FITNESS 20210201

For Time with a 15 Minute Cap:
40/30 Calorie Bike
20 Goblet Squats (53/35#)
20 Strict Pull-ups
20 Goblet Squats (53/35#)
40/30 Calorie Bike

Scoring: Time


PERFORMANCE 20210201

For Time with a 15 Minute Cap:
500M Row
21 Thrusters (75/55#)
30 Chest-to-Bar Pull-ups
21 Thrusters (75/55#)
500M Row

Scoring: Time


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