Strength
4 sets
- 10 Pendlay Rows
- :30 Hollow Hold
Notes
Today’s strength is Pendlay rows and hollow holds.
You will complete 4 sets of 10 row resting about 1-minute before moving to the hollow holds. Take 4-5 warm up sets to build to a challenging weight and use that same weight for all 4 sets.
Focus on keeping your lower back pressed into the ground during the hollow hold. You may tuck one or both legs and bring your arms to your side if needed.
Conditioning
With a partner, alternate full rounds, and complete as many rounds as possible in 14:00:
- 2* Push Ups
- 2* Jump Lunges
- 30 Double Unders
*Everytime both partners complete a round add 2 reps.
Notes
Today’s conditioning push ups, jump lunges, and double unders. You and a partner, will alternate rounds for 14-minutes and accumulate as many reps as possible in 14-minutes. Partner 1 will begin by completing 2 push ups, 2 jump lunges, and 30 double unders, then rest while partner 2 completes 2 push ups, 2 jump lunges, and 30 double unders. When partner 1 begins the next round, the push ups and jump lunges increase to 4 reps. Continue this pattern for 14-minutes.
The push ups should be completed unbroken through the round of 12 push ups. Elevate your hands if you think you’ll reach muscular failure too soon.
If you cannot maintain a soft touch of the knee or continuous movement on the jump lunges, step back and up out of the lunge instead of jumping.
The double unders should take no longer than :20 at any point during the workout. Adjust the number of reps or perform single unders.