Monday 11/18/19

HonorFit 60

Skill

Muscle up/ Pull up Progression

Workout

5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

-22 min cap-

COOL DOWN
FOR RECOVERY

1:00 Pec Release (L)
1:00 Pec Release (R)

1:00 Child’s Pose

Optional Finisher

2 sets

20 Hollow Rocks

20 Leg raises

SC 45
Strength/Skill

EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press

Workout

BENCHMARK WORKOUT
“CARDIO HEAVEN”

FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH

-20:00 Time Cap-

HonorFit 30

Workout

2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-

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