Wednesday 10.28.2020

*Our #LiveFullRange Nutrition and Lifestyle Challenge starts this Sunday, November 1st -- Info Session and Q&A is tonight at 7:30! Sign up through the link here!

"FITNESS"

A. Complete as many rounds and reps as possible in 18 minutes of:60 Double-Unders or 12/9 Calorie Ski or Row (whichever you didn't do on Monday)12 Kettlebell Swings300 Meter Run9 BurpeesRest 4-6 minutes, then...B. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 -- Strict Pull-ups x Max Reps in 40 seconds (use assistance if needed to get 6 or more solid reps each set)Minute 2 -- Plank or Weighted Plank Hold x 30-40 seconds

"PERFORMANCE"

A. Complete as many rounds and reps as possible in 18 minutes of:60 Double-Unders12 Burpees300 Meter Run6 Bar Muscle-Ups (or Strict Chest-to-Bar Pull-ups)Rest 4-6 minutes, then...B. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 -- Single Arm Dumbbell Row x 6-8 each armMinute 2 -- Weighted Plank x 30-40 seconds

"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)