Warm-up

• 2 Rounds:
  • 1:00 Row
  • 10 Lateral Raises (light plates or DBs)
  • 10 Front Raises
  • 10 Strict Presses (with light plates)
  • 10 Hollow Rocks

STRENGTH

• Strict Press 5-5-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 65% of 90%
• Set 2: 75% of 90%
• Set 3: 85% of 90%
• All percentages based off 90% of 1RM, shoot for 5–10 reps for the max reps.
• Rest as needed bt sets.

METCON

• Row 5000 m This is an all out effort for time.

Row time trial as the new movement for this cycle of training! We will be be doing the Concep 2, 100k Holiday challenge accumulating 100k between now and New Years! Either pick ROW, BIKE (10k), OR SKI ERG for a 5k. This will be our movement of the month for this cycle of training! Also combined with this will be the 100k HOLIDAY CHALLENGE.

Between Thanksgiving and New Year’s complete a total of 100k on any machines you want. You can download the app and accumulate your meters on your phone over the course of the holidays! This part is totally optional, but we will definitely test and re-test our row or bike (10k) or ski, whichever you pick.