11/18/21: Thursday

Rope Climb Seminar!Tonight (11/18/21) 7:30 PM @ Westfield - Sign up HERE!Saturday (11/20/21) 10:30 AM @ Berkeley Heights - Sign up HERE!Today's WorkoutWarm Up

• 2 x :20 Plank (F|R|L)
• 15 Rockstars
• 10 Groiners w/ T Spine Opener
• 15 Straight Leg Sit Ups
• 15 Glute Bridges
• 15 Sit Ups
• 15 Tempo Air Squats
• 2 min. Row|Ski|Bike

Conditioning - "Skeleton Crew" - Last done 12/28/20For Time - 40 min. Time Cap

• 5 km Row|Ski or 12 km Bike***Starting and Every 2 min. alternate between***
  • 20 Air Squats (sx: 15)
  • 20 Sit Ups or Alt. V Ups (sx: 15 Sit Ups)

Accessory4 Sets

• 20 Two Breath Side Planks (Alt.)