Tuesday, November 16

XT Strength: 5:30pm (programming below)

2nd Rebuild strength option is available all day (in lieu of WOD).

Group Fitness:

Strength:

Every 1:30 for 18 mins, alternating between:

10 L Arm Landmine Press, pick load @21X1

10 R Arm Landmine Press, pick load

Front Body Line, 1 min (accumulate)

Kettlebell Farmers Carry, pick load, 100 ft (heavy!)

Rebuild option (replaces WOD):

3 RFQ

10 L-Seated DB Press @21X1

15 Stationary Dips @2111

10 Tempo Push-Ups (Incline) @ 3111

WOD:

3 rounds for time of:

Run, 400 m

9 Strict Handstand Push-ups (L-Seated DB Press)

15 Ring Dips (Stationary Dips)

21 Push-ups (Incline Push-ups)

XT Strength:

Shoulder Press 5-4-3-2-1

Cosmonaut Sit-ups 3 x 10 (5/each)

Bench Press 5-4-3-2-1

Bench Taps 3 x 20 (10/each)

SA KB Swing 3 x 20 (10/each)

½ Kneeling Pallof Press 3 x 20 (10/each)