3 Minutes on a Bike
-Stretch- Quads, Calves, Hip Flexors, Hamstrings
3,000 meter row **
*This is our November Movement of the Month Re-Test! Don’t come out too hot. Settle in right at or a second below your previous average pace and see if you can slowly build throughout. Sell out at the end! Make sure to retest the thing you choose! (3,000m Row, 3,000m Ski, 10 min max cal Assault Bike, 2 Mile Run).
3,000 meter row
3,000 meter ski
2 mile run for time
10 minutes max cals on bike
4 x 2 @ 80% of 1RM
*Do 6-8 Strict Pull Ups after each set
Double Dumbbell Strict Press
3 Sets for max reps (Shooting for 8-12)
*Do 6-8 Strict Pull Ups after each set!