Strength
Backsquat: 3-4 sets of 4-6 reps @ 21X1
In between working sets, 8-10 single arm prone Cuban rotations per side
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you are short of 6 reps on any working set, repeat the same weight and try for sets of 6 across.
In between your working sets you will perform 8-10 single arm prone Cuban rotations per side.
Conditioning
5 rounds for time
10-12 calories
20 front rack DB lunges
30 double unders
*13 minute cap*
Notes
Today’s workout is calories, dumbbell front rack reverse lunges, and double unders. Your score is the time it takes to complete the workout or the rounds and reps completed at the 13 minute time cap.
Calories should take no longer than :45 or so across the workout. You may decrease the calories to 8-10 if this sounds like an overly aggressive pace.
Dumbbells should be light. The goal is to complete the lunges unbroken across the five rounds.
Double unders should take no more than :25. You may decrease the number of double unders or go to single unders.