Workout of the Day
3 Rounds For Time:
70/60 Calorie Bike Erg
50 Sit-ups
30 Hand Release Push-ups
1:00 Farmer Hold (50/35)'s
Time Cap: 32 Minutes
[PART A]
3x10 Double Dumbbell Bent Over Row
[PART B]
3x20 Elevated Tricep Push-ups
Rest 2 Minutes Between All Sets
Deadlift
On the 3:00 x 3 Sets:
5 Deadlifts
* Same Weight Across
* Aim For ~75-80%
"Helen"
3 Rounds For Time:
800m Bike Erg
21 Kettlebell Swings (53/35)
12 Pull-ups
Time Cap: 18 Minutes
—-
Optional Accessory
[PART A]
3x12 Romanian Deadlifts
[PART B]
3x6 Single Leg Box Hamstring Curls (Each Side)
Rest 1 Minutes Between Sets
Strict Press
On the 3:00 x 3 Sets:
5 Strict Press
* Same Weight Across
* Aim For 75-80%
"Landlocked"
For Time:
500/450 Meter Row
30 Burpees Over Rower
1,000/900 Meter Row
30 Burpees Over Rower
500/450 Meter Row
Time Cap: 18 Minutes
