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 Workout

Warm 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 12/28/20
For 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)

Accessory
4 Sets

  • 20 Two Breath Side Planks (Alt.)