Workout of the Day
Strength/Conditioning
Front Squat - 8x8 - rest exactly :30s between sets - 135/95---
Conditioning
4 rounds
20 jumping lunges - 2x30/15# DB's +-
10 barbell push press @135/95
Cash Out
2-3 sets
15 barbell curls - as heavy as possible
15 KB upfront row
15 hollow rocks
A. For Quality:
4 rounds
10 RDL’s (155/105; Rx+ 185/135)
10/10 3-Point DB Rows on bench (35ish/25ish)
15 Sit-ups w/ feet on bench
r1:30-2:00 after each set
Rest 4:00
4 rounds
10 Strict Pullups (AHAP)
20 Glute Bridge ups
10 Seated Strict Press (5/side; same # as rows)
r1:30-2:00 after each set
B. Tabata Planks
A. Strength
OTM x 3:00 —> 3 Hang Pwr Cleans (across)
r1:00 and add weight
OTM x 3:00 —> 2 Hang Pwr Cleans (across)
r1:00 and add weight
OTM x 3:00 —> 1 Hang Pwr Cleans (across)
B. For time
1 round:
400m run
80 Double Unders
20 TTB
2 rounds:
300m run
60 Double Unders
15 TTB
3 rounds:
200m run
40 Double Unders
10 TTB
