10.12.21

A. Conditioning

10mins @ sustainable effort

4 Pull-Ups (Challenge Chest-to-bar pull-ups)

8 Gorilla Rows (Challenge 53/35lbs)

12/10 Calorie Bike or Row

-2-4 minutes rest-

10mins @ sustainable effort

8 T Hand Release Push-ups (Challenge Parallette Push Ups)

12 Plank Knees to Elbow (Challenge Parallette)

12/10 Cal Bike or Row

B. Strength

3-4 sets of the following superset

5 Bench Press

8-12 Alternating DB Incline Bench Press (4-6/arm)

Add a challenge by making this a giantset with a 30sec Dual KB Rack Carry following your DB Bench

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike