A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – L-Seated DB Press x 8 reps @ 2011
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 5 – Tempo Push-Ups x 10 reps @ 1111
B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips
C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds
A. Forgot pushup, did 5 sets
40# backward leg pistols (don’t have normal pistols down yet)
45s for press
B. Sub’d row for bike
20, 140m, 19
17, 140m, 18
20, 137m, 16
C. Rx’d
Shoulders felt dead, really held me back. They are my weakness currently so pretty happy they are getting beat up.
Thinking about moving to performance in a couple weeks. Like the well rounded approach of fitness though.
A. Sub’d Supine Pull up’s for Rows.
Used 20# KB on Step Ups
Naked BarBell for Strict Press
B. Sub’d Burpees for Assault Bike, Chair Dips for Ring Dips.
1 -> 9 11 20
2 -> 11 13 19
3 -> 9 11 18
Ran out of time for C.