Samstag, 30.10.2021
A. Trap Bar Deadlift 10-10-10
B. Bench Press 5-5-5
C. 5 rounds, each round for time, of:
1 Prowler Pull/Push, pick load
20 Airdyne Bikes
Rest 3 mins between each round.
Freitag, 29.10.2021
A. Back Rack Barbell Lunge 20-20-20
Dumbbell Pull Over 15-15-15
B. Every 1 min for 10 mins, alternating between:
5 Toes-to-bars
Handstand Walk, 5 m
C. 3 rounds for time of:
Row, 500 m
30 Renegade Rows
Donnerstag, 28.10.2021
A. Hang Squat Clean 1-1-1-1-1-1-1
B. Front Squat 5-5-5
C. 3 rounds of:
max rep Strict Pull-ups
max rep Shoulder Press, 115/75 lbs
max rep Row Calories, 20 secs
max hold L-Sit Start a clock and begin an attempt at each exercise every 3 mins.
D. 3 rounds for quality of:
Handstand Hold, 25 secs
L-Sit Hold, 25 secs
