Thursday 11-19-2020 Starke HomeFit
A. 10-9-8-7-6-5-4-3-2-1
strict chinups/ring rows/supine grip row
single leg squats per leg
B. 3 RFT
20 single DB or KB devil’s press
20 cals
20 pullups/ring rows/BB, DB,KB rows
Workout Notes/Intentions: Part A is a descending strength ladder. You perform 10 chinups, 10 single leg squats per side, then 9 chinups and 9 single leg squats per side, 8 and 8, etc. until you do 1 chinup and 1 single leg squat per side. Alternatives to chinups could be a ring or TRX type row, with palms facing your body. You could also do a supine grip row with KB’s, DB’s or a BB. The single leg squats could be full pistols, weighted pistols, single leg squat to a box/bench/chair, etc. Focus on sitting back and keeping weight in your heel.
For Part B, use a single bell to do devil’s press, alternating sides each rep. Full burpee, and then a snatch overhead. 20 cals can be on whatever machine you have. You could sub 15-20 sets of stairs in place of cals. The 20 pullups can be kipping, jumping, banded, ring rows, or any variation of a row if you don’t have access to a pullup bar or rings. Pace the first round, get through the second round, and then you can turn it up for the last round with whatever is left in the tank!
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