Strength & Mobility
3-4 sets
incline db bench press x 8-10 @ 31×1 x 8-10
ring row – weight 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 reach 10s on each set then make the movement more difficult next 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–find a working weight for this week and if you reach 10 reps on each set then you will go heavier next week. If you stop short of 10 reps on any set then you will repeat this weight until you are able to get sets of 10 across.
Conditioning
AMRAP 15
300m run
12 db push press
9 burpees over the dumbbells
6/side renegade row
rest 1 minute between rounds
Notes
Today’s workout is a 15 minute AMRAP of a 300m run, 12 dumbbell push presses, 9 burpees over the dumbbells, and 6/side renegade rows. You will rest 1 minute between rounds. Your score is the amount of rounds and reps completed throughout the entire workout.
The 300m run should’t take much more than :90. Reduce the distance as necessary.
Choose a light-moderate set of dumbbells that allows you to go unbroken throughout the entire workout on both the push press and the renegade rows.
The burpees shouldn’t take more than about :40. If you cannot hold this pace then either reduce the reps slightly or do regular burpees. You may also step over the dumbbells instead of jump if you are not confident that you will clear them each rep.