- It all started on Subversive Fitness Day 1/360, the point of origin for Wolf Brigade unique brand of intense fitness for all comers.
- You can find movement videos here, and here, they will be continuously updated as we go along.
- And make sure you read the Standards and Practices document first
Day 222 of 360
5 rounds of:
7 Bench press @ (up to) 70% of 2RM 1 minute rest 5L, 5R 1-arm kettlebell row @ as heavy as possible in each round 1 minute rest 5 Kettlebell high pull @ as heavy as possible in each round 1 minute rest
If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.
Then:
20 Kettlebell full-range high pull @ 50% of heaviest high pull above 20 Walking lunge @ same (kettlebell in back rack– 10L, 10R) 20 Push-up 20 Walking lunge @ 50% of above 20 Bodyweight row 20 Burpee
Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.
And then, 5 aggressive minutes of:
3 Pull-up 5 calories Airdyne 3 breaths rest
Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.
And finally:
50 Ab wheel roll-outs
If position breaks, even once, in Ab wheel roll-out, adjust to V-up and continue safely.
