Thursday, February 13

Thursday’s Active Recovery Day 1. Bench Press 2. Recovery Wod 1 Min Active Samson 1 Min Active Spiderman 1 Min Hollow Hold 1 Min Superman Hold Then:

10 Min For Quality: 70 Double Unders or 100 Singles 35 Sit-ups 25 Air Squats 15 Burpees

Bench Press (6 sets of 5)

Warmup to 70% Increase Weight Each Set

Metcon (Time)

21-15-9-15-21: Calorie Bike Kettlebell Swings (50/35) Push-ups • The goal of this Optional Active Recovery piece is simply to move around and break a sweat • Once you finish the middle round of 9, you'll make your way back up to 15 and 21 at each movement • Choose a weight for the kettlebell swings that you won't have to break more than once during any set • Choose a push-up variation that allows you to complete at least sets of 5 during the workout SUBS Assault Bike • Equal Calories Any Machine (To Preserve Rep Scheme) Push-ups • Let's also try to keep the numbers to same to preserve the rep scheme numbers • Adjust to the following variation as needed: * Hands on Box or Bench (Reduces Weight Being Pressed) * Push-ups From Knees

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