At Home Strength
3 Rounds not for time
- 50ft Single Arm Overhead Carry per side
- 10 Romanian Deadlifts
Notes
Today’s strength is overhead carries and romanian deadlifts. You can rest as needed between exercises.
Use a heavy dumbbell or kettlebell for the overhead carries. Focus on a strong shoulder, elbow locked and make sure your thumb is pointing back behind you.
For the romanian deadlifts, you may use dumbbells, kettlebells, barbells, or an odd object. Maintaining a slight bend in the knee, send your hips back and feel a long stretch in the hamstring each rep. If you don’t have any weights that are heavy enough, slow the eccentric down.
At Home Conditioning
Every minute on the minute for 10:00:
- Min 1 – :30 max toes to bar or sit ups
- Min 2 – :30 max burpees
Rest 2:00
Every minute on the minute for 10:00:
- Min 1 – :30 max pull ups or rows
- Min 2 – :30 max double unders
Notes
Today’s conditioning is :30 of work and :30 of rest for 2, 10-minute intervals. During the first 10 minutes, you will alternate between toes to bar or sit ups and burpees. During the second 10 minutes, you will alternate between pull ups or rows and double unders.
If you have a pull up bar, perform toes to bar or knee raises. Try to hang on to the bar for a majority of the :30. If you do not have pull up bar, perform sit ups.
Try to stay consistent across all 5 rounds of burpees.
If you have a pull up bar, perform pull ups. Try to hang on to the bar for a majority of the :30. If you do not have pull up bar, perform dumbbell or barbell rows.
Try to stay consistent across all 5 rounds of double unders.