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TUESDAY 20201006

Warm-up

:90 Moderate Bike or Row
Pigeon Stretch
10 Air Squats w/Pause
10 Downward/Upward Dog Transitions
10 Plank Walk-outs to Push-up
10 Scap Pull-ups
10 Kip Swings

— Workout Prep —
2 Rounds:
4 Cal Bike/Row
4 Strict or C2B Pull-ups
4 Burpees or Burpee Box Jumpovers


FITNESS 20201006

As many rounds and reps as possible in 15 minutes of:
12 Cal Assault Bike
6 Strict Pull-Ups
12 Burpees

Scoring: Rounds + Reps


PERFORMANCE 20201006

As many rounds and reps as possible in 15 minutes:
15 Calorie Row
10 Chest-to-Bar Pull-Ups
5 Burpee Box Jump-Overs (24″/20″)

Scoring: Rounds + Reps


EMOM 12:

Min 1–:20 Hollow Body Flutter Kicks
Min 2–:20 Plank on Elbows (Facing Floor)
Min 3–:20 Plank on Elbow (Right Side)
Min 4–:20 Plank on Elbow (Left Side)

* Your core is like a Coke can and all sides of it need to be strong to stabilize the spine. If planks on your elbows are too easy, lift one leg off the floor during the side or floor-facing elbow planks.


At Home Warm-up

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second


At Home Workout

Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 30 Double-Unders + 100-Foot Shuttle Run (25-foot increments)
Station 2: 20 Second Handstand Hold + 10-15 Push-Ups
Station 3: 20 Alternating Dumbbell Snatches


At Home Accessory

Three sets of:
Push-Ups x Max Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Pull-Ups x Max Reps @ 4011
Rest as needed

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