Strength
3 Rounds not for time:
- 10 Dumbbell Rows
- 10 Floor Press
Notes
Today’s strength is 3 rounds of rows and floor press. Take your time working through the 3 rounds, resting about 1-minute between exercises.
The rows may be done with dumbbells, kettlebells, a barbell, or an odd object. Make these heavy. Check out this video for a few variations.
The floor press may be done with dumbbells, kettlebells, or a barbell. It should be performed just like a bench press, however the range of motion is shortened. Check out this video on a floor press variation.
Conditioning
For time
- 21 Thrusters
- 21 Burpee Pull Ups
- 15 Thrusters
- 15 Burpee Pull Ups
- 9 Thrusters
- 9 Burpee Pull Ups
Notes
Today’s conditioning is a classic 21-15-9 workout. Your score is how long it takes to complete all the reps.
The thrusters may be performed with dumbbells, kettlebells, a barbell, or an odd object. It should be a moderate weight that allows you to complete each round in no more than 2 sets.
The burpee pull ups should be performed under a pull up bar that is 6″ above your reach. Perform the burpee then jump straight into the pull up, using the momentum from the jump to help you complete the pull up. If you do not have a pull up bar, perform single arm devil press for the same number of reps.
Track
4 sets:
- 700m at mile pace + :14 / 400m,
- 300m at mile pace + :18 / 400m
Rest 4:00
Notes
Today’s track workout is 4 sets of 1000m of running at moderate paces. The first 700m is at a pace that feels sustainable for 8-10 minutes, and then you get to coast the last 300m.