A. Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups or L-seated DB Press x 8-10 reps
Rest 90 seconds
B. With a partner, complete 3 sets each for times, alternating every 20 calories:
100 Calories of Rowing or Assault Bike
Rest 2 minutes between each set.
C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 20X1
Weighted Plank Hold x 45-60 seconds
Congrats to everyone on an awesome job the last 6 weeks! We saw so many PRs and improvements from top to bottom. This week will be a transition week - Enjoy the lighter volume and use it to recharge for the next cycle. The next cycle will lead us all the way up to Thanksgiving as well as the 2015 Thanksgiving Throwdown. More details about our annual IN-HOUSE competition to come.