Tuesday, Nov. 8

Strength:

Every 2 mins for 10 mins: Deadlift

10 Deadlifts, pick load

Every 2 mins for 10 mins.

Athlete Instructions

Touch-and-go reps. Start at 60% 1RM and increase by feel and form

"Squints"

Alt EMOM 20 mins: Echo Bike Calories, Burpees-to-Target, Toes-to-bars, and Handstand Push-ups

Every 1 min for 20 mins, alternating between:

15/11 Echo Bike Calories

11 Burpees-to-Target

15 Toes-to-bars

15 Handstand Push-ups

Athlete Instructions

The goal today is to finish each segment in 45 secs or less and then casually move to the next station to tackle those reps. These sets are not meant to be unbroken or do they need to be, but the sets should be quick and efficient. If these numbers are to challenging let's move them down a bit to stay in the range of challenging sustainable.

L2: Every 1 min for 20 mins, alternating between:

13/9 Echo Bike Calories

9 Burpees-to-Target

12 Knees-to-elbows

10 Box Pike Handstand Push-ups

L1: Every 1 min for 20 mins, alternating between:

10/7 Echo Bike Calories

10 Burpees

20 AbMat Sit-ups

10 Tall Kneeling Strict Press, pick load