Strength
2 Sets
Complete as many rounds as possible in 3:00:
- 2* Strict Press
- 2* Strict Pull Ups
Rest 1:00
Complete as many rounds as possible in 3:00:
- 2* Push Ups
- 2*/arm Dumbbell Rows
Rest 1:00
*Add 2 reps every round
Notes
Today’s strength endurance is 2 sets of two 3-minute intervals. You will rest 1-minute between each interval. All movements begin with 2 reps and every round you will add 2 reps to each movement.
The strict press should be with a light weight with which you can complete at least 10 reps unbroken. Keep in mind, your shoulders will be fatigued by this point, so stay on the lighter side.
The strict pull ups should remain unbroken through the set of 6. If you need to break before then, consider lowering the number of reps or substituting ring rows.
The push ups should remain unbroken through the round of 10. Elevate your hands if you think you will reach muscle failure too soon.
The dumbbell rows should be with a challenging weight, but one that allows you to complete at least 10 reps unbroken on each side. You may brace yourself on a bench or box, or brace with your elbow on your knee.
Conditioning
Complete as many rounds as possible in 10:00:
- 200m Run
- 20 Single Arm Overhead Lunges
Notes
Today’s conditioning is 10-minutes of running and lunges. Your score is the number of rounds and reps completed in 10-minutes.
The runs should take about 1 minute or less each round. Adjust the distance if needed.
The lunges should be performed as 10 reps with your left arm overhead, then 10 reps with your right arm overhead. Choose a weight that you can keep a good lockout with your working arm and a soft touch of the knee each rep. You should be able to complete the 10 reps on each side unbroken throughout the workout.