1,000 Box Step-Ups (20 in) with a 45/35lb. dumbbell
As a team complete:
100 Chin Pull-Ups (underhand grip)
100 Calorie Assault Bike
*Split it up however you like
Row 2,000 meters
100 Barbell Push Press (75/55lbs.)
100 Sumo Deadlift High Pulls (75/55lbs.)
Row 1,000 meters
75 Barbell Push Press (75/55lbs.)
75 Sumo Deadlift High Pulls (75/55lbs.)
Row 500 meters
50 Barbell Push Press (75/55lbs.)
50 Sumo Deadlift High Pulls (75/55lbs.)
Can you finish!?
50 Double Unders
10 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time
Rest 60sec. Repeat x 10 Rounds
Full Body Aesthetics Day 54:
– All 7 minute sections are cut down to 5 minutes today
– Continue to use the same weight you’ve been using, but cut back on the intensity. Instead of hitting it with everything you have, hit it at 70% effort.
– Next week, we will get back after it!
– HAVE FUN!
REST 3-4min. AFTER EACH STATION
3 Barbell Sit-Ups
6 Reverse Barbell Sit-Ups
*You may also use a plate here as well! They are both equally hard.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio (Row, bike, etc)
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)