Elkhorn Fitness

November 22nd

21 Nov

Warm up

4 rds

5 Burpees

40 mountain Climbers

5 push ups

10 squats

6 Cal ride

Strength

Strict Press

5*5

Bent over BB row

5*8

Conditioning

  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Strict Handstand Push-Ups
  • Toes-to-Bars
  • Rest 1 minute
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Bench Presses 185/135
  • Strict Pull-Ups

Cardio Burn

Buy in and Buy out (1 mile ride + 25 Burpees )

50-40-30-20-10

KBS

sit ups

Ball slams

mountain climbers

Extra Credit

3 rounds

400 meter run

25 air squats