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Thursday, October 17, 2019

  Thurs 10/17/19
Mobility: All the things
Strength/Skill: 2:00 Double Under practice
2:00 Handstand Hold (accumulated; focus
on keeping a hollow body and active shoulders)
2:00 Hollow Hold (accumulated; modify as
needed)
2:00 Reverse Plank Hold (accumulated;
shoulders on one bench, feet on another)
Met-Con: 15-20 Minutes on Assault Bike.

Maintain an RPE of 4-5.

Should be able to "comfortably hold a conversation"
to "it takes a bit of an effort to hold a conversation" pace.
Additional
Optional
Accessory
Work:
Strict Chin-ups: 3x5 (weighted if able to,
or banded if need to modify)
1-Arm DB Rows: 3x8 each
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 9 sets at 70% of
max avg. watts
.