3 x 10 Min Stations: 2 Min Rest BTWN Stations
Station 1: Rowing
10 Min Row @ 10 Secs Slower than your Target 2K Pace.
I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.
Basis of all Aerobic Baseline Programs long endurance pieces to build off of.
Station 2: KB Deadlift & Hollow Hold & Push Ups
8x 2KB Deadlift R:(60+/50+), W:(50+/40+), B:(40+/30+)
– Follow Each Set of Deadlifts with a 30 Count Hollow Hold
– Start at knees bent progression
5x Push Ups
Station 3: Pull Up Progression
Newbies go through Progression. Also if you haven’t been here in awhile do the progression.
6x-8x Reps NEW Progression
- Dead Hang / Attempt
- Assisted (TRX Only)
- 2 Sets of Max Reps (w/ band)
- Negative (Goal of a :5 Sec Hold :5 Full Lower)
Non Assisted Pull Ups: Complete 5 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max