November 17, 2023PART 13 Rounds (Tempo 3311)6-8 Reverse Flys6 Single Arm Bent Over Row (Right)6 Single Arm Bent Over Row (Left)Rest 2 minutes between roundsPART 24 Rounds6 Tuck Tricep Extensions1 minute Plank Pull Across1 Minute rest between rounds
PART 13 Rounds (Tempo 3311)6-8 Reverse Flys6 Single Arm Bent Over Row (Right)6 Single Arm Bent Over Row (Left)Rest 2 minutes between roundsPART 24 Rounds6 Tuck Tricep Extensions1 minute Plank Pull Across1 Minute rest between rounds
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes