Workout of the Day
Strength/Conditioning
Strict Press + Wall-Walk
8x8 Strict Press - Rest exactly :30s between efforts (off rack)
After final set, rest 3 minutes and perform 12 wall-walks for time.
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Strength/Conditioning
Sled Push/Goblet Squat
5 rounds
20 Goblet Squats @70 or AHAP
100' Sled Push - 90/45
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Cash
Is, Ys, Ts
3x8-8-8
Rest as needed
A. Strength
E2:00 x 6 rounds:
5 RDL’s (build on rounds 1-4 stay at that weight for rounds 4-6). (e.g. 85,95,105,115,115,115#)
B. Conditioning
OTM 15:00 Alternating
Min 1- 7 Devils Press (50/35)
Min 2- 20 Step Ups (24/20”)
Min 3- :20 Rig Runner Sprints w/ band
A. Strength
E3:00 x 5 rounds:
10 DB Flys on bench
10/10 DB Plank Rows (1 arm is holding a high plank on top of yoga block while the other arm is working/rowing. 10 reps per side)
@ 15:00…complete 30 Bench Dips for quality (pausing at the top for 2 seconds)
B. Conditioning:
4 rounds
15 TTB
20/15 Cal. Bike Erg (8.0 damper)
15 Pull-ups
Rest 1:00
