Recommended Warm Up (10 Minutes):

3 Minutes on a Bike

-Stretch- Quads, Calves, Hip Flexors, Hamstrings




Time Trial:

5,000m Bike Erg

*This is our November Movement of the Month Re-Test!  Don’t come out too hot.  Settle in right at or a second below your previous average pace and see if you can slowly build throughout.  Selll out at the end!  I gave you guys multiple options if needed if you didn’t have bike ergs so if you picked one of those movements, you will be retesting that!  (3,000m Row, 3,000m Ski, 10 min max cal Assault Bike, 2 Mile Run).


Bench Press

4 x 2 @ 80% of 1RM

*Do 6-8 Strict Pull Ups after each set

Double Dumbbell Strict Press 

3 Sets for max reps (Shooting for 8-12)

*Do 6-8 Strict Pull Ups after each set!

*Do all of this after the time trial.  Do all of then bench press first, then all of the strict press.  Always a set of pull ups after every set.

Skill Work