Strength
Bench Press:
Build to 3 sets of 6-8 at 20X1
*Perform the kickstand RDL stretch x 10 + :10 per side between sets
Notes
Build up to a working weight on the bench press, then do each working set at the same weight and aim for the top of the rep range. If you get 3×10 this week, you may go heavier next week.
The kickstand RDL stretch is unweighted.
Conditioning
For time
10-9-8-7-6-5-4-3-2-1
Push ups s
Strict pull ups
*7 calories after each round*
**15 minute cap**
Notes
Today’s workout is a descending ladder of strict pull ups and push ups, with calories after each round. You will complete 10 strict pull ups and 10 push ups followed by 7 calories. Then you will move on to 9 and 9, then 7 calories. You will continue in this fashion until you have completed 1 strict pull up and 1 push up, and you will end the workout with 7 calories.
Aim to break up your strict pull ups in no more than about 3 sets each round. You may modify with a band or a challenging angle of ring rows.
Push ups should be done in no more than 2 sets each round. Elevate your hands as necessary to maintain the recommended number of sets and sound technique.
You can push the calories more than you normally would. Think about going slightly faster than 80% effort.