Strength
1a) Kettlebell Z-Press @ 20X1
- x 8 x 3 sets
1b) V-Up
- x 15 x 3 sets
Strength Notes
Today’s strength is z-press and v-ups. You will alternate between the two for 3 working sets.
The z-press is particularly challenging if you have any overhead mobility restrictions. The kettlebell also forces a longer range of motion than the dumbbell. Choose a weight that is heavy but allows you to focus on a good lockout at the top of each rep.
The v-ups are meant to be done without pausing for a break. Perform tuck ups as a substitute.
Conditioning
4 Rounds
Complete as many rounds as possible in 2:00:
- 10 Dumbbell Hang Power Cleans (50/35)
- 6 Box Jump Overs (clear box)
Rest 2:00
Conditioning Notes
Today’s conditioning is four time priority intervals. The goal is to get the same score across all four rounds.
The dumbbell weight should get challenging towards the later rounds, but you should be able to complete all sets of 10 unbroken.
The box jump overs will be completed without touching the top of the box. Choose a box height that you feel comfortable clearing and jumping without hesitation between reps.
0730 Endurance
20 Minutes:
- :20 Row @ 2k-:03
- :40 Row @ 2k+:18
Notes
Today’s endurance is a 20 minute continuous row. The first :20 should be at a fast pace. If you have a current 2k time trial, subtract :03 from that pace for your fast interval. The easy interval should allow you to feel recovered by the start of the next fast interval. If you have a current 2k time trial, add :18 to that pace for the easy interval.