banner

TUESDAY 20210302

Warm-up

:90 on Bike or Rower
10 Leg Swings Front/Back Side/Side
5 Plank Walk-outs
10 Floor Facing Snow Angels
5 Thread The Needle/side
Seated Forward Fold Stretch
Samson Stretch

2 Rounds:
4 Strict Pull-ups or Ring Rows
6 Lunges


Strength and Skill

Every 1:30 for 15:00 (8 sets total–4 sets of each):
Interval 1 – 8 Bent Over Barbell Rows*
Interval 2 – 3-5 Strict Pull-ups w/:03 Negative (or 3-5 Negative Pull-ups with :03 Eccentric/lowering)

* Rows should be a weight that is challenging to complete the last 1-2 reps.


FITNESS 20210302

As many rounds and reps as possible in 11 minutes:
16 Calorie Bike
14 KB Goblet Lunges (35/26#)
12 Pull-ups

Scoring: Rounds + Reps


PERFORMANCE 20210302

As many rounds and reps as possible in 11 minutes:
21 Calorie Row
18 Single DB Box Step-overs (24/20″) [50/35#]*
15 Chest-to-Bar Pull-ups

* Hold dumbbell any way

Scoring: Rounds + Reps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin