WORKOUT 11/13/20

STRENGTH:

10×3 Speed Shoulder Press

– @50% 1RM

– Red +150/ Org -150

– Rest 30” between sets 

CONDITIONING:

For Time: 

Buy In:

1000m/800m Row

21-15-9

Handstand Push Ups

Chest To Bar Pull ups

*30 Double Unders After Each Round

Cash Out:

1000m/800m Ski

ACCESSORIES:

3×12-14 Banded DB Floor Press

3×12-14 strict ring dips

3×12-14ea Single Arm Rows 

4×30” V Up Static Reach

4×1’ Earthquake bar static hold

CARDIO:

For Time:

8 Rounds

7 Handstand Push Ups

14 GHD Sit Ups

21 Cal Ski Erg

28’ Handstand Walk

POWER HOUR:

“G.I. Jane”

100 Burpee Pull-Ups

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