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Friday, October 14

[one_half]
RXD
Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar 
* 8 Rounds of each
* 1min Rest between movements
[/one_half]

[one_half_last]
FIT
Tabata
Hip Extensions
Plate Squats
Lying Toes to Bar 
* 8 Rounds of each
* 1min Rest between movements
[/one_half_last]


To clarify, you perform a whole round (8 x 20sec on/10sec off) of each movement before moving on to the next one. You rest 1min after each movement.

Scoring = Total reps (add all movement reps together). You can go balls to the wall on the first few sets and then slowly die off across the next few sets, or you can pick a number that is challenging but you know you can hold across all 8 sets. Both are affective and kind of poopy feeling, but very different!

Beyond RXD

PART 1

Back Squat
5-5-5-5-5

NOTE: Build to a heavy 5 and hold the same weight across the 5 working sets. Try to be at a heavier weight than you did on 10/8.

PART 2

50 Strict pull ups
NOTE: Complete in as few sets as possible

 

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