November 5, 2019 – Live. Perform. Compete

November 5, 2019 – Live. Perform. Compete

Live

A. Back Squat 4 x 8

Back Squat (30X0 tempo)
– 4 sets of 8 reps
Rest as needed

B. Alternating Sets: Close Grip Bench Press, Romanian Deadlift

3 sets of:
B1. 8-10 Close Grip Bench Presses (20X1 tempo)Rest 1 minuteB2. 10 Romanian Deadlifts (3011 tempo)Rest 1 minute

C. 10 minute AMRAP of Strict Toes to Bars and One Arm Dumbbell Shoulder Presses

As Many Rounds and Reps as possible in 10 minutes:
5 Strict Toes to Bars
10 One Arm Dumbbell Shoulder Presses

Perform

A. Back Squat 4 x 5

Back Squat (30X0 tempo)
– 4 sets of 5 reps
Rest as needed

B. Alternating Sets: Close Grip Bench Press, Romanian Deadlift

3 sets of:
B1. 6-8 Close Grip Bench Presses (20X1 tempo)Rest 1 minuteB2. 8 Romanian Deadlifts (3011 tempo)Rest 1 minute

C. 10 minute AMRAP of Strict Toes to Bars and One Arm Dumbbell Shoulder Presses

As Many Rounds and Reps as possible in 10 minutes:
5 Strict Toes to Bars
10 One Arm Dumbbell Shoulder Presses

Compete

A. Back Squat 4 x 5

Back Squat (30X0 tempo)
– 4 sets of 5 reps
Rest as needed

B. Alternating Sets: Close Grip Bench Press, Romanian Deadlift

3 sets of:
B1. 6-8 Close Grip Bench Presses (20X1 tempo)Rest 1 minuteB2. 8 Romanian Deadlifts (3011 tempo)Rest 1 minute

C. 10 minute AMRAP of Strict Toes to Bars and One Arm Dumbbell Shoulder Presses

As Many Rounds and Reps as possible in 10 minutes:
5 Strict Toes to Bars
10 One Arm Dumbbell Shoulder Presses

D. Assault Bike 3 x 0:10 intervals

Interval Training
Assault Bike 3 x 10 secondsRest as needed between intervals

E.

Interval Training
Assault Bike 8 x NaN:NaNRest for 3 minutes between intervals

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