Strength
3 sets of 5-7 Pendlay Rows
Perform a straddle stretch in between sets. :15 left, right, and center
3 sets of 5-7 DB bench
Perform couch stretch :45/side in between sets
Notes
Same working weight on all 3 sets for the Pendlay rows and DB bench. Aim for sets of 7 across. If you achieve that you may go heavier next week.
Be sure to keep your glutes and abs engaged during the couch stretch to ensure you are keeping the hip extended and not arching the back. You may lean forward as much as necessary to allow for a good stretch without sacrificing hip extension.
Conditioning
For time
25-30 calories
30 Russian kettlebell swings
2:00 rest
15-20 calories
20 Russian kettlebell swings
1:00 rest
12-15 calories
10 Russian kettlebell swings
*12 minute cap*
Notes
Today’s workout is an AMRAP of dumbbell front rack reverse lunges, toe to bar, and calories. Your score will be the rounds and reps you complete in 12 minutes.
The dumbbell weight should be moderate. You should be able to keep the lunges unbroken for most of the workout.
Toe to bar should be done in 1-2 sets across the workout. You may substitute knee raises or sit ups.
Calories should be completed in about a minute or so. If this pace sounds aggressive then decrease the calorie range to 10-12.