Our October newsletter hit inboxes last night — don’t miss out on information on our Flu Clinic this Monday, the Fall Wellness Challenge (also starts Monday), and more!
SCROLL DOWN to yesterday’s post for more details on the Wellness Challenge and the nutrition aspect in particular
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Strength
Bench Press (10-10-10, ascending)
10 minutes to complete 3 total sets. Focus primarily on great technique, ascend weight each set as able. No failed reps!
Conditioning
With a running clock, for Max Reps (score is total, but record # of each to comments):
90 sec of Strict Pull-Ups
90 sec Rest
90 sec of Strict Handstand Push-Ups
90 sec Rest
60 sec of Strict Pull-Ups
60 sec Rest
60 sec of Strict Handstand Push-Ups
60 sec Rest
30 sec of Strict Pull-Ups
30 sec Rest
30 sec of Strict Handstand Push-Ups
Scaling:
Floor or Box-Assisted Pull-Ups, Ring Rows
Box HSPU, Pike Push-Ups, or Regular Push-Ups
Cash-Out & Cool-Down
40 GHD or Weighted Sit-Ups, then–
Each side:
Foam Roll Lat Smash – 1 min
Lax Ball Pec Smash – 1 min