Evolution A:

For Time,

Concept2 Row, 21 Calories
Chest to Bar Pull-ups, 21 Repetitions
Concept2 Row, 15 Calories
Chest to Bar Pull-ups, 15 Repetitions
Concept2 Row, 9 Calories
Chest to Bar Pull-ups, 9 Repetitions

Rest as needed then,

Evolution B:

Deadlift, 3,3,3,3,3 Repetitions (Go Heavy! Tempo 5 second descent)

Note: Todays opening session is fast and hard – blast through this. Advanced athletes (Purple to Brown) should ai for consecutive Pull-up repetitions. The Deadlift should be heavy (approximately .75 of 1RM) and a BIG contrast from the weight, reps, and speed of the Tabata session on Monday. We will be using a 5 second tempo on the descent.

Adrian dreaming about rehearsals for “Expectations.”


Wednesday Special Programs 

Krav Maga Weapon Defense (5:30PM – 6:15PM)


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