Workout of the Day
“Touchdown”
For total reps:
5:00 burpee box jumps (24/20”)
5:00 bike erg calories
4:00 10M shuttle runs
4:00 bike erg calories
3:00 single dumbbell box step ups (20”, 50/35#)
3:00 bike erg calories
2:00 10M dual dumbbell farmers carry (50/35#)
2:00 bike erg calories
1:00 row calories
1:00 bike erg calories
Interval Scheme: 2:00 work // :40 rest x 15 rounds
Zone 1
15 push ups
In remaining time, max distance ski
Zone 2
AMRAP
50 ft SA OH dumbbell walking lunge
(switch arms every 25 ft)
Zone 3
Max distance row (at RPE 8.5+)
Zone 4
50 ft dual kettlebell front rack carry
In remaining time, max farmer hold
Zone 5
15 dual dumbbell thrusters
In remaining time, max dumbbell bent over rows
Strength
4 Sets:
4 weighted strict pull ups (build, 77-85%)
Rest :20
3 medball slams
Rest 2:00 between sets.
Conditioning
“Antacid”
On the 6:00 x 3 sets:
20/16 cal bike erg
200 M run
20/16 cal row
Accessory
3 Supersets:
20 ring rows
10 dual DB hammer curls
Rest 1:30 between sets.
