Monday 01.11.21

Fitness:

1. 4 Sets: alt every 2 minutes.

A. 10 Back Rack alt Reverse Lunge

B. 10 Ab Wheel Roll Outs

2. 15 Min AMRAP:

5 Strict Pull Ups

15 Dumbbell Goblet Squats (22.5/15kg)

30 Double Unders

Performance:

1. Pause (1 sec) Back Squat. 15 minutes to build to a 5RM. Then at 90% 5 reps at the 47 and 5+ reps at the 49 min mark.

Go heavier than 18/10/21

2. "Heartbreak Kid"

3 rounds for time:

10 Front Squats (82.5/60kg)

20 Chest-to-bar Pull-ups

50 Double Unders

Compare to 24/4/19

Wacey B: 7.25

Kim H: 12.13

Sweat:

45 Min AMRAP:

3200m Bike Erg

1600m Row

800m Ski

200m Torque Sled Push (60kg & 1/0M)

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