Workout of the Day
Strength
3 Sets
6 strict press
Build in weight. Rest 2:00 between sets.
Conditioning
“One Last Breath”
For Time*:
60 toes to bar
60 push jerks (135/95#)
*Partition however you would like.
Time Cap: 15:00
Accessory
2 Sets:
Max unbroken close grip push ups
Rest 2:00 between sets.
Rep/Interval Scheme: 90 seconds work // 30 seconds rest
20 rounds
Athletes will complete each zone twice.
Zone 1
12 dumbbell tricep kickbacks
Crossbody climbers for remaining time
Zone 2
Run
Zone 3
Max meter underhand sled push
Zone 4
Row
Zone 5
Max reps inchworm push ups
Zone 6
Ski erg
Zone 7
Max reps dual kettlebell step ups
Zone 8
Max reps single arm dumbbell row (switch every 6 reps)
Zone 9
Max reps wallballs
Zone 10
12 reps heels over dumbbell
Low plank for remaining time
Strength
3 Sets:
6 front squats
Build in weight. Rest 2:00 between sets.
Conditioning
“Clean Up”
10RFT
3 deadlifts (255/175#)
1-10 dumbbell front squats (50/35s#)
Time Cap: 18:00
Posterior Pump (If time allows)
3 Sets:
16 (total) deficit back rack lunges
Same weight across. Step off 45# plate.
3 Sets:
20 jumping lunges
30 second wall sit
Rest 1-2:00 between all sets.
