November 7, 2024-Performance

Warm up|Perfromance

Two sets:
Row 90 sec
Plate raise forward x 12
Plate fly lateral x 12
Plate rev fly x 12

then grab a barbell …

5 Press with 5 sec negative
5 Push press with 3 sec neg

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps

Build to today’s 4-RM.

B.
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar

Time Cap = 20 Minutes

Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate elevated and your movement consistent for approximately that duration of time.