Saturday, 12/11/21


First time? Check out the Training Guide

A) Row

500m x 4 w/ 1-min rest between

*Looking for consistent times on all sets, maybe slightly faster on the last.

B) Banded Barbell Row


5x10 FAST reps demo

*45s rest

C) Towel Pull-up

3xMax-2 (leave 2 in the tank each set) demo

*1 min rest

D) Chin-up

2xMax reps demo

E) Single-arm Farmer Carry

3x50ft ea arm demo

*NO LEANING to either side

F) Bench Press

1x10 @ RPE 7

1x10 @ RPE 9


G) Dumbbell Hammer Curl

4x10 ea arm w/ 4-sec eccentric demo


1. Cold shower first thing upon waking, as always!

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