At Home Strength
5 Rounds, not for time
- 10 Dumbbell/Kettlebell Rows per arm
- 10 Single Arm Dumbbell/Kettlebell Floor Press per arm
Notes
Today’s strength is rows and floor presses. One heavy and one moderate weight was passed out to you during the equipment loan. You may use either the heavy or the moderate for this work, depending on how you feel. It’s choose your own adventure here.
If you have something to brace on for the rows, great, use that. If not, you can simply brace on your own knee.
For the floor press, keep your shoulder blades tucked back and down underneath you. Be careful as you lower down not to let the weight crash down on you. Lower it slowly until your tricep lightly touches the ground.
At Home Conditioning
For Time:
- 200m Shuttle Run (20m x 10)
- 20 Walking Lunge Steps
- 200m Shuttle Run (20m x 10)
- 18 Walking Lunge Steps
- 200m Shuttle Run (20m x 10)
- 16 Walking Lunge Steps
- 200m Shuttle Run (20m x 10)
- 14 Walking Lunge Steps
…. continue until you have finished 2 walking lunge steps
15:00 time cap
Notes
Today’s workout is a descending ladder of shuttle runs and walking lunges. This workout is ideally done in the grass. Set up some markers that are 20m apart for your shuttle runs. Hold your dumbbell or kettlebell in a goblet hold for the lunges. You will start with a 200m shuttle run, moving across your 20m lane ten times. You will then lunge for 20 steps. As you continue, the shuttle run will always be 200m total and the number of lunges steps decrease by 2 each round. Continue until you have finished the set of 2 lunge steps or you hit the 15:00 time cap.
You may choose whether to use the heavy or moderate weight available to you. Ideally, each set of lunges is done unbroken. Keep in mind the 15:00 time cap.