Sunday, November 9

The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.

Ben Bergeron

“Rebuild” Programming Day

Warm-up (NTE 10’)

3 Sets

Yoga Push Up x 8

Prone Snow Angels x 8

Scapular Pull Ups x 8

Side Plank Rotations x 8/side

*move slow and deliberately

Strength/Skill

A1) Tall Kneeling Filly Press: 2111; 8-10/arm;

rest 75sec x 3 Sets

A2) Close Grip Parallette Tricep Push Up: 3011;

8-10reps; rest 75sec x 3 Sets

A3) Incline Bench Dumbbell Bicep Curl: 40X1;

8-10reps; rest 75sec x 3 Sets

WOD

B) 3 Sets

10 Kipping Toes to Bar (Knee Raises/V-Ups)

20 Anchored Feet Sit Ups

Row  400/350m @ 90% effort

rest walk 2-3mins between sets

After WOD:

C) 3 Sets

20 Banded Tricep Push Downs

20 Banded Bicep Curls

20 Banded Face Pulls

-rest as needed between movements-

Cool Down

Banded shoulder work on rig