Fri Nov 13

Train/Move
3 Rounds For Time (20 Min):
10 Toes-to-bar (or 20 Abmat Sit-ups)
20 Wallballs @ 20/14 (or Goblet Squats)
25/20 Cal Echo Bike
Rest 2 Min
THEN:
40/24 Cal Echo Bike
30 Wallballs (or Goblet Squats)
20 Toes-to-bar (or 40 Abmat Sit-ups)

Warm-up
2 Min Cardio
2 Sets:
4 Strict Chin-up/8 Ring Rows
20s L-Sit Hold (or Knee-raise)
10 Lunge + Twist

Strength
Every 75s x 6 Sets:
5 Push Presses
-build to moderate load

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Stimulus
Strength: working from the rack, focus on a vertical dip drive and following through with the hips and knees before pressing with the arms. There is NO re-bending of the knees (aka push jerk)

Train/Move: there are three rounds of three movements, a two minute rest, and then one round of three movements. The goal would be to perform large sets of TTB and WB while recovering on the bike. There is a total of ONE rest, taken after the first three rounds