Strength
Romanian Deadlift 3-4 sets of 6-8 reps with 21×1 tempo
*Arm circles next to wall in between sets x 10/side
Notes
Stand on plate if necessary to reach a full range of motion on the Romanian Deadlift.
Perform all working set at the same weight and aim for the top of the rep range. If you reach the top of the rep range on each working set then go heavier next week.
For the wall circles be sure to avoid rotating the hips or torso to facilitate the movement. Stand as close to the wall as possible without letting your hand touch the wall. Move slowly and try to work deliberately through those sticking points.
Conditioning
EMOM 16
1 – 12-15 calories
2 – :40 sandbag hold
3 – 40 double unders
4 – 8 sandbag cleans (to your shoulder)
Notes
The workout today is a 16 minute EMOM of calories, sandbag hold, double unders, and sandbag cleans. You will complete a total of 4 rounds of each movement.
Your calories should take no longer than about :45. You may lower the number of calories to 10-12 if this pace does not sound sustainable.
Your sandbag weight for the hold and cleans should be moderate. The goal is to complete the :40 hold unbroken and move through the cleans at a smooth pace. The double unders should take no longer than :25. You may lower the number of double unders or go to single unders.