At Home Strength
4 sets not for time:
- :45 Odd Object Hold
- :15 L-Sit Hold
Notes
Today’s strength is four sets of an odd object hold and an l-sit hold. You can rest about a minute between exercises.
Use any heavy object and hold it against your chest for the odd-object hold. Check out this video for some options.
You can perform the l-sit from support or a hang. If you need to, bend one or both knees. Check out this video for some variations.
At Home Conditioning
4 Sets
Complete as many reps as possible in 5:00:
- 10 Alternating Single Arm Devil Press
- 10 Toes to Bar or Sit Ups
- 10 Box Jump Overs
Rest 1:00
Notes
Today’s conditioning is 4 time priority intervals. Your score is how many rounds and reps you complete each set.
The alternating single arm devil press should be done at a weight that allows you to complete all 10 reps without stopping across multiple rounds. Check out this video for a demo.
If you have a pull up bar, go for toes to bar. Try to keep it to no more than two sets each time. If you do not have a pull up bar, do sit ups.
The box jump overs should be done to a height that allows you to move continuously. If you do not have a box, find something stable to jump on and over or find something you can safely jump completely over.