Sun Nov 5 "Shipshape"

Move

1) Tempo Back Squats: Build to a technical set of 5

2) 4 Min AMRAP, 1 Min Rest, 5 Rounds:
1 Min Row
1 Min Ring Rows
1 Min Sit-ups
1 Min Echo Bike

Train

1) 6 Tempo Back Squats @ 60% x 6 Sets
*5s Negative (lowering) Each Rep

2) “Shipshape”

4 Min AMRAP, 1 Min Rest, 5 Rounds:
30/24 Calorie Row
3 Rope Climbs @ 15’
Max Cal Echo Bike

Stimulus

1) Build to 60% and then do 6 reps with a 5s lowering (no pause at top or bottom, stand up quickly). Focus is on balance, midline stability, and maintaining the same speed from top to bottom

2) Each round begins with a buy-in row and rope climbs, whatever time is left in 4 minutes is to accumulate as many calories on the bike as possible. Aim for 1+ minutes on bike, reduce rope climb numbers, height, or switch to 3 TTB + 3 Pull-ups for each rope climb