Thursday 05.11.23

Strength
Strict Press
Take 10:00 to build to a 3rm for the day

Then: in the next 6:00 minutes complete

1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets

“Purple Haze”
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry
Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold
Minute 3: Max Rep Crossovers
Minute 4: :10-:15 second Ring L-Sit

QuickFit
4:00 Bike
40 Flutter Kicks
40 Sit Ups
3:00 Bike
30 Flutter Kicks
30 Sit Ups
2:00 Bike
20 Flutter Kicks
20 Sit Ups
1:00 Bike (Sprint!)