Strength
1a) Dumbbell Bench Press
- @ RPE 5-6 x 12 x 4 sets
1b) Renegade Row
- x 8/arm x 4 sets
Strength Notes
For today’s strength you will alternate between two different exercises for four working sets. For the dumbbell bench press, warm up to a moderate weight at which you can comfortably perform 4 sets of 12 reps. No need to push the weight here today, we will begin a new bench press cycle next week. For the renegade rows, warm up to a weight that you can perform 8 reps per arm without having to rotate your torso in order to get the dumbbells to your chest. Focus on good plank positions here throughout the set.
Conditioning
3 Rounds for time:
- 40/30 Calories
- 8 Bar Muscle Ups
- 100 Double Unders
16:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 3 movements. The calories may be performed on a machine of your choice. We do not want them to take longer than 3:00 each round. We recommend you adjust the number of calories if that is pace for you which is not sustainable. The bar muscle ups should be done in no more than 2 sets each round. You may substitute a pull up variation and number of reps that can be done in no more than 2 sets. The double unders should not take longer than 1:30 each round. You may either lower the number of reps or switch to 100 single unders to achieve this.