Workout of the Day
Strength
3 Sets:
2 weighted strict pull ups at 85-95%
Build. Rest 2:00.
Conditioning
“Jailbreak”
2 RFT:
30 toes to bar
400 meter run
30 pull ups
400 meter run
Time Cap: 18:00
Killer Core
3 Supersets:
20 alternating dumbbell plank rows (10 per side)
10/10 dumbbell side bends
Rest 1:30 between sets.
Interval Scheme: 2:30 work // :45 rest x 12 rounds (2 complete circuits)
Zone 1
Run at RPE 7+
Zone 2
50 ft sled pull (heavy)
50 ft burpee broad jumps
Zone 3
3 Rounds
:30 ski sprint // :15 rest
1 Round
:15 ski sprint
Zone 4
8 dual DB Arnold press
8 supinated dual DB bicep curl
Zone 5
3 Rounds
:30 row sprint // :15 rest
1 Round
:15 row sprint
Zone 6
8 dual DB Devil’s press
8 power ups
Strength
3 Sets:
2 back squat at 85-95%
Build. Rest 1-2:00 between sets.
Conditioning
“StairMaster”
AMRAP 15:
30/24 calorie row
10 Devil’s press step-ups (20”)*
*1 Devil’s press + 1 step-up (alternate legs every single rep)
RX: 2 @50/35#
Bulletproof Shoulders
3 Supersets:
15 dual dumbbell front raises
30 banded face pulls
Rest 1:00 between sets.
