11.11.2016

Warm Up

Run or Row 250m

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Bear Crawl x 1 length
  • Deadhang from Pull Up Bar x 30 seconds

Workout of the Day

A. 4 Sets

  • A1: RFESS x 6-8 per @ 3010 – Rest 30 seconds between legs and 60 seconds before A2
  • A2: Pendlay Row x 6-8 @ 21X1 – Rest 60 seconds
  • A3: FLR on Floor or Rings x 45-60 seconds (accumulate time if needed) – Rest 60 seconds

B. 4 Sets

  • Run 400m or Row 500m

Rest 2:30 between.  1st Set @ 80%, 2nd Set @ 85%, 3rd Set @ 90%, 4th Set @ 95%.

 

 

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