Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row x 8-10 @ 21×1 x 8-10
kickstand RDL stretch x10 + :10/side
Notes
For the ring row, pick a challenging angle for 8-10 reps at the prescribed tempo. Aim for 10 reps each set. If you reached 10s on each set last week then make the movement more difficult this week. This can be done by lowering the angle of your body. Once you are completely under the rings you can elevate the feet, and even add weight to increase difficulty.
Treat the bench press the same way as the ring rows–if you reached 10 reps on each set last week then go heavier this week. If you stopped short of 10 reps on any set then repeat the same weight until you are able to get sets of 10 across.
Conditioning
21-15-9
calories
v ups
*5 wall walks after each round
9 minute cap
Notes
Today’s workout is 21, 15, 9 reps of calories and v-ups, with 5 wall walks performed after each round. This means you will do 21 calories, 21 v-ups, 5 wall walks. Then 15 calories, 15 v-ups, and 5 wall walks. You will finish with 9 calories, 9 v-ups, and 5 wall walks. Your score is the time it takes to complete the workout, or the amount of work completed if you do not finish in 9 minutes or less.
Your calories should be performed at a pace of at least 15 per minute. If you cannot maintain that pace then consider slightly decreasing the amount.
Choose a variation of v-up that allows you to complete each round in 1-2 sets. You may substitute single leg v-ups, tuck-ups, or sit ups.
The wall walks shouldn’t take much more than a minute each round. Reduce the amount of reps or range of motion as necessary.