Tuesday November 6th – Tempo Strength + The :30 for :30

Tuesday: 11/6

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Bent Rows: R:(53+/40+) W:(40+/35+) B:(25+/20+)

 

Station 2:

“The :30 for :30”

Groups of 4 working through 6 Stations on  :30 Work / :30 Rest-Transition 3 RNDS = 18 Minutes of Non-Stop Work

Station 1: Air Bike

Station 2: Plank B: High Plank Hold R: Plank 360 March  

Station 3: Squats

Station 4: ERG

Station 5: Pull Up (TRX Row)

Station 6: 1 KB Racked March (Switch Sides :15)