Friday 10.30.2020

*Sweatshirt Pre-Order is going on now! Click here to check it out!

"FITNESS"

A. Three sets of:Romanian Deadlift x 8 reps @ 4011Rest 60 secondsSingle Arm Glute Bridge Floor Press x 10 reps each arm @ 20X1Rest 60 secondsL-Sit or Tuck Sit x 30-40 seconds (accumulated)Rest 60 secondsB. Five rounds for time of:12 Box Jumps or Step-Ups12 V-Ups12 Alternating L-Seated Dumbbell Presses (6 each arm)

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Deadlift x 3 reps @75-80% of 1-RMB. Three rounds for time of:21 Box Jumps (24/20")15 Toes to Bar9 Strict Handstand Push-ups

"AEROBIC DEVELOPMENT"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)