Tuesday, January 28

De-Load Week ------------------- A single part today, spending our hour today on conditioning with "Speed Limit" ACTIVATION 3 Sets: 3 Minute Bike 30 Seconds Spiderman + Reach 30 Seconds Lateral Box Step-ups 30 Seconds Horizontal Ring Rows 30 Seconds Inchworms Increse Bike Intensity Each Set

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Speed Limit (AMRAP - Rounds and Reps)

AMRAP 15: Buy-In: 2000 Meter Row Max Rounds+Reps in Time Remaining: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups To start off this 15 minute workout, you'll complete 2,000m Row Once you finish all the meters, you'll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups Make sure to stand to full extension at the top of each burpee box jump Your score is the total number of rounds and reps completed before the time cap Cap the Row meters at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout Subs: Run: 1 Mile Run Assault or Echo Bike: 115/85 Calories Chest to Bar Pull-ups Reduce Reps Chin Over Bar Pull-ups Banded Chest to Bar Pull-ups Jumping Chest to Bar Pull-ups Ring Rows

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