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THURSDAY 20201119


Warm-up

:90 Moderate Bike/Row
Quad Stretch on Rig
Samson Stretch
10 Reverse Lunges
10 Air Squats
10 Upward/Downward Dogs
5 Plank Walk-outs to Push-up
10 Strict Pull-ups or Ring Rows


Strength and Skill

Every 1:30 for 12:00 (8 rounds total, 4 sets of each):
Interval 1 – 20 Single Arm Alternating Dumbbell Hammer Curl (10/arm)
Interval 2 – 8 Side Plank Overarch (or :30 elbow side plank per side)


FITNESS 20201119

As many rounds and reps as possible in 12 minutes:
.3 Mile Bike
20 Medball Russian Twists (20/14#)*
5 Strict Pull-ups

* Tap on both sides = 1 rep, 40 rotations total

Scoring: Rounds + Reps


PERFORMANCE 20201119

As many rounds and reps as possible in 12 minutes:
250M Row
20 Medball Russian Twists (20/14#)*
10 Pull-ups

* Tap on both sides = 1 rep, 40 rotations total

Scoring: Rounds + Reps

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