Thursday 10.22.2020

*There is no scored event today for the In-House Competition; if you are competing, we recommend taking today as a rest day, or using it to make up a workout that you may have missed.

"FITNESS" & "PERFORMANCE"

Every 2 minutes, for 40 minutes (5 sets of each):Station 1 – Deadlift x 4-6 reps @ 21X1Station 2 – Strict Pull-ups, Ring Pull-ups, or Ring Rows @21X0 x Max Reps in 60 secondsStation 3 – Alternating Reverse Lunges w/ KBs or DBs x 16-20 reps @ 2010Station 4 – Strict Overhead Press w/ KBs or DBs x 8-10 reps @ 2011Coach’s Note – Before asking why there is no “conditioning” portion, please complete the workout as prescribed, keeping tempos, and adding weight on each set, if you are hitting the top end of the rep ranges.

"AEROBIC DEVELOPMENT"

Five sets on the Concept 2 Bike Erg or Assault/Echo Bike:3 minutes @ moderate paceRest 1 minute4x(45 seconds @fast pace; 30 sec rest)Rest 1 minute**moderate pace is something you can hold for 15-20 minutes