Friday, November 17

Compassion is the ultimate expression of your highest self.

Warm up:

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts, with deep squat
5 pro/re-tracted push ups

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups

Strength:  Back Squat – 20 min to Build to 1RM BS
R1 – 10 Reps with empty barbell – :02 pause in hole
R2 – 6-8 reps @ 30-35%
R3 – 5 reps @40-45%
R4 – 3 reps @ 50-55%
R5+ Singles. Build to 1RM.

Workout:  “Leg Stand”
8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

By | 2017-11-12T17:40:23+00:00 November 16th, 2017|Whiteboard|0 Comments

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