Friday 11/11

WORKOUT for Friday 11/11/2022

strict press 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then

21-18-15-12-9-6-3 toes-to-bar for time.
*50’ one-arm overhead walking lunge after each set

Rx = 20/35/50lbs. Post time to whiteboard.

ENGINE for Fri 11/11

4x 750m row, each for time. Rest 2:00 minimum between efforts.

Start at a pace that is 15-20 seconds slower than your 2000 meter row time trial. Try to maintain relatively the same pace for all 4 rounds.

then 100 kettlebell swings (medium-heavy) for completion

BODYBUILDING for Fri 11/11

3 rounds
12 skull crushers
barbell bicep curl 21’s (7 bottom range + 7 top range + 7 full range)
12 skull crushers
2:00 rest

8 rounds
:20 shoulder taps (put a bumper on your lower back)
:10 rest
:20 90° curl hold
:10 rest

GYMNASTICS for Fri 11/11

3-4 rounds
10 ring rows + negative
10 pike HSPU
7 half-kneeling windmill press/side

2-3 rounds
:30 top-of-chinup
:30 one-foot elevated plank/side
20 alternating V-up
1:00 arch