Strength
1A) Strict Press
- 3 x 8-10 @ 20X1
1B) Supinated Grip Barbell Row
- 3 x 8
Or, for those who would like to continue to work towards a pull up:
Assisted Pull Up with a 10 second negative
- 3 x 1-2
Conditioning
4 or 5 Rounds of:
- 50m Sled Push
- 300m Run @ mile pace
Rest 3:00
This workout will be capped at 25 minutes. If your rounds take longer than 2 minutes, you will complete 4 total rounds. If your rounds take under 2 minutes, you will complete 5 total rounds.
The purpose of this workout is to fill your legs up with the sled push and then work on waste clearance while maintaining a certain pace on the run.