October 5

Let's start the week with a MAJOR adrenaline boost!

Row 500 meters

CFWU x 1

Run block x 1

Arm & Hip Rotations

Strict Pull-ups 3 x max reps (1 min. rest)

Ring Dips 3 x max reps (1 min. rest)

* Do a set of pull-ups (no kipping) and rest for approximately 1 minute. Then, do a set of ring dips and rest 1 minute. Complete 3 sets of each for maximum repetitions. Also, if you're scaling with the bands, that's all good. Use a band which allows you to complete between 5-10 strict pull-ups, and stick with the same band for each set.

Complete 5 rounds for time:

Squat Max Reps

7 Burpee Box Jumps

Post total time and number of squat reps on whiteboard.

* Body weight is prescribed. However, let's be responsible, folks. Scale the weight according to your own strength. Throw the ego out the door. Find a weight which is manageably heavy, where good technique can be executed during the entire workout. Quality over quantity. Your legs and back will thank you for it, and your strength numbers will increase in the long-term. 

Partner Stretch

Foam Roll

Post-workout Nutrition

Speaking of nutrition, Jim Marino posted some information for everyone wanting to get involved in a 30-Day Paleo Challenge. Check it out HERE!

In strength.

CD