Tuesday 22.10.24

Fitness:

Warm Up: Hanging Brachiations: 3 x 20 on, 40 rest

A. 3 alt sets OT90sec

A1. 10 DB Bench Press

A2. 3 Weighted Supine Pull Ups

B. 3 rounds for time:

15/12 Calorie Ski

12 Pull Ups

9 Seated DB Press (22.5/15kg)

1000/900m Bike Erg

*15 min cap

Performance:

A. See Fitness

B. 3 rounds for time:

12 Chest to Bar Pull Ups

9 Strict Handstand Push Ups

6 Muscle Ups

1000/900m Echo Bike

*15 min time cap

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