02/13/22: Sunday

Bring Your Own Friend Week is back!!!  BYOF will run from Feb. 14 – 20.  Please have your friends sign up beforehand.
BYOF – BH
BYOF – WF


Today’s Workout

Warm Up

  • 2 Sets
    • 5 Banded Pass Throughs
    • 10  Face Pulls w/ Rotation
    • 15 Pull Aparts
    • 20 Shoulder Taps
  • 2 Sets
    • 1 min. Row|Ski|Bike
    • :30 Handstand Hold
    • 5-7 Handstand Push Ups

Strength
5 Sets

  • 3 Bench Presses

Conditioning – “Row-micron or Delt-a”
For Time

  • 500 m Row|Ski (1.2 km Bike)
  • 20 Handstand Push Ups
  • 400 m Row|Ski (1 km Bike)
  • 16 Handstand Push Ups
  • 300 m Row|Ski (800 m Bike)
  • 12 Handstand Push Ups
  • 200 m Row|Ski (600 m Bike)
  • 8 Handstand Push Ups
  • 100 m Row|Ski (300 m Bike)
  • 4 Handstand Push Ups

Accessory

  • Max Famers Hold (rx: 50#|35#  crx: 70#|53#)
    ***No more than 2 attempts***