Tuesday, November 15, 2022

Strength/Weightlifting
Push Press + Push Jerk
Every 3:00 for 15:00
3+5
Starting @ 75% of 1RM Push Press

Conditioning
“Handcuffed Lightning”
For Time
21-15-9
Strict Handstand Push-Up
Line Facing Burpees
Cal Echo Bike

*Female Bike Cals = 18-12-6

Bodybuilding Accessories (Optional)
5 Sets
10 Dual DB Bench Press
10 Hex Press
10 Dual DB Skull Crushers
R: as needed b/s

QuickFit
20:00 EMOM (5 Rounds)
1: 10 GHD Sit Ups + GHD Hold until :45s
2: 18/13 Cal Bike
3: Max Reps Core Movement
4: Rest

Rd 1 – Flutter Kicks
Rd 2 – Russian Twists
Rd 3/4 – Side Plank or Star Plank
Rd 5 – Alternating V-Ups