Tue Oct 27

Train/Move
Every 8 Min x 3 Sets:
400m Ski (or 320m Run)
600m Row (or 1200m Bike)
800m Bike (or 320m Run)
40-60 Crossover Single Unders

*spend a maximum of 5 minutes on conditioning and stop working at 6.5 minutes

Warm-up
3 Sets:
1 Min Cardio
10/10 Kneeling DB Strict Press
5 Inchworm + Push-up
30s Plank OR 20s Ring Support

Strength
Every 90s x 10 Sets:
1) 2-5 Strict DB Press (or Str. HSPU)
2) 2-5 Push-ups (or Strict Ring Dip)

---

Stimulus
Strength: select a movement that is challenging but maintainable. Factor in that fatigue will set in as they are compounding movements

Train/Move: the goal is to increase speed each round so be conservative early on. Option to do sled pushes or box jumps instead of crossovers/skipping

Games Prep
EMOM x 9:
1) 5-10 narrow push-ups
2) 5-10 wide push-ups
3) 5-10 push-ups

3 Sets:
15 Rear Delt Fly @ RPE 8
6-12 Ring Face Pulls
Rest 2 Min

3 Sets:
7/7/7 Barbell Curl 21s @ RPE 8
Rest 1 Min