Workout of the Day
Rep/Interval Scheme: 1:30 on // :30 off x 20 rounds (total)
4 rounds per zone
Alternate between stations A&B
2 rounds per station
Zone 1
A: Forearm plank
B: Row
Zone 2
A: 8 dumbbell bench press + 8 push ups
B: Run
Zone 3
A: Kettlebell mixed rack carry
B: Ski erg
Zone 4
A: Dumbbell deadlifts
B: Wall balls
Zone 5
A: Sled pull
B: Dumbbell box step ups
Strength
4 Sets:
6 front rack reverse lunges (at 65-75% of 1RM front squat)
Rest 2:00 between sets.
Conditioning
“Double Coverage”
For Time:
10-1 dumbbell front squats (2 @50/35#)
30 double unders
Directly into…
400 meter farmer carry
Time Cap: 18:00
Lethal Legs
Accumulate 5:00 in a goblet wall sit (53/35#)
Strength
4 Sets:
3 strict press at 70-80%
Rest 2:00
Conditioning
“Strict Pull Up Biathlon”
For time:
400 meter run
18 strict pull ups
400 meter run
15 strict pull ups
400 meter run
12 strict pull ups
Time Cap: 18:00
Gun Show
3 Supersets:
20 banded straight arm lat pulldowns
20 banded tricep extensions
Rest 1:30
