Strength
4 Rounds not for time
- 10/arm Alternating Arm Bench Press (hold nonworking side at lockout)
- 10/arm Dumbbell Row
- :30 Side Plank per side
Notes
Today’s strength is four rounds of dumbbell bench, dumbbell rows, and side planks. You will alternate between the movements for four rounds, taking about :30-1:00 rest between exercises.
The alternating arm dumbbell bench press is performed by alternating arms each rep. One arm will hold the a dumbbell at the top with a strong lockout while the other performs the bench press rep. Then the arm that just did the rep holds the top while the other arm performs the rep. Choose a challenging weight that still allows you to maintain a strong lockout throughout.
The dumbbell rows should be done with a heavy weight that allows you to maintain control and a full range of motion each rep.
The side planks may be done from your elbow or supported on your hand. Keep your legs, butt, and belly tight throughout the hold.
Conditioning
3 Sets
Complete as many rounds as possible In 4:00:
- 20-30 Calories
- 10 Burpee Box Jump Overs
- 10 Push Press
Rest 1:00
Notes
Today’s conditioning is 3 sets of 4-minutes of work with 1-minute of rest between efforts. Your score is the lowest number of rounds and reps completed out of the 3 sets.
The calories should take no longer than 2-minutes to complete each time. Adjust the number accordingly. If you do not have a machine, substitute a 400m run.
The burpee box jump overs should take longer than 1-minute to complete. Choose a box height that allows you to remain safe on the jump no matter how tired you are and adjust the number of reps if needed.
The push press should be a moderate weight. You will most likely only perform 2 sets of push press per interval at the most, so don’t use too light of weight. But you should still be able to perform 10 reps in a row every time.