Warmup:

1:00 Row

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

1:00 Ski Erg

10 Scorpions

10 Kneeling Lat Stretch

10 Twisting Push Ups

2X10 Light DB Bench Press

S/S/S:

Dumbbell Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our Db Bench this cycle before we re-test our 5X5 (26Oct).  Just like we did with Bulgarian Split Squats, this week, we key in on muscular endurance by upping the reps But, make sure you go heavy enough where you are just able to finish the last rep per set.

WOD:

5 Rounds for Cals:

:20 Cal Row

:40 Rest

:40 Cal Row

:20 Rest

1:00 Cal Ski Erg

1:00 Rest

Goal = 20+ Cals each round

Video courtesy of Invictus Fitness.

With the different time lengths, match your stroke rate accordingly.

Cool Down:

Scorpion Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side