Workout of the Day
Strength
Bench Press
10 minutes to establish heavy single
then 5x10@50-60% of above - rest exactly :60s between sets
—-
Conditioning
120 calorie erg
120 wall balls
Partition as needed
15:00 cap
—-
Optional Cash Out
3 sets
20 band pull aparts
10 scap pushups
—-
Strength
Every 2:00 x 5 sets:
5-5-3-3-3 overhead squats
Build if technique allows.
Conditioning
21-15-9
Overhead squats (95/65#)
Burpee box jump overs (24/20)
~Rest 2:00~
500M row
Two scores: time to complete OHS + BBJO // row time
OTM x 10:00 Alt.
Min 1- 15/10 Bike Erg
Min 2- 15 KBS (53/35)
OTM x 10:00 Alt.
Min 1- 15/10 Row
Min 2- 20 Heel Elevated Air Squats
OTM x 10:00 Alt.
Min 1- 100m Sprint
Min 2- 12 Starfish Situps (6/side)*
OTM x 10:00 (10 rounds)
30’ Sled Push* + 10 Walking Lunges total
*RX+ 15 TTB; +45/+25 on Sled
