At Home Strength
3 Rounds not for time
- 8 Single Leg Deadlifts per leg
- 4 Box Jumps
Rest as needed between exercises
Notes
Today’s strength is single leg deadlifts and box jumps. Take your time moving through three rounds.
The single leg deadlifts may be weighted with one or two dumbbells or kettlebells, or a barbell. Balance is a challenge during this exercise. Press your big toe into the ground and spot something to help you balance.
The box jumps are meant to train explosiveness. Go as high as you safely can, but remember to stay safe.
At Home Conditioning
Every minute on the minute for 21:00
- Minute 1 – 16 Wall Balls
- Minute 2 – 12 Burpees
- Minute 3: 12/9 Calories or 100m Shuttle Run
Notes
Today’s workout is 3 stations, each completed at the top of every minute for 7 total rounds. Complete 16 wall balls, then rest until the top of the next minute and complete 12 burpees, then rest until the top of the next minute and complete 12/9 calories or a 100m shuttle run.
The wall balls should be completed unbroken every round. If you do not have a wall ball, you can perform light thrusters or jump squats.
The burpees should take no longer than about :40-45 at a sustainable pace. Adjust the number of reps accordingly.
The calories should also take no longer than about :40-45 at a sustainable pace. If you do not have a machine, perform a 100m shuttle run by running 10m out and 10m back five times.