Mobility

Christmas Party

Christmas Party

Lat Mash
Lat Distraction
Banded Good Morning 2x15

Strength
Weighted Pull-ups (3RM WEIGHT)

Optional - Accessory

If unable to perform strict pull ups, 4x10 rings rows, elevate feet to increase difficulty

OPT Repeatability Test (3 Rounds for time)

3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.

Posted
AuthorDan Shrum