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
4 rounds for time
15 pushups
4 wall walks
15 pull ups
15-20 calories
14 minute cap
Notes
Today’s workout is 4 rounds of 15 push ups, 4 wall walks, 15 pull ups, and 15-20 calories. Your score is the time it takes to complete the workout or the amount of work completed before the 12 minute time cap.
Your pushups should be completed in no more than 2 quick sets per round. Elevate your hands as necessary.
The wall walks should take less than 1 minute. Reduce the reps of the range of motion if necessary.
The pull ups should be done in 2-3 quick sets or less. You may substitute ring rows or jumping pull ups.
The calories should take no more than 1 minute. Reduce the amount if necessary.