Strength
2 Sets
- 3 Rounds of:
- :20 Max Strict Pull Ups
- :10 Rest
- :20 Max Push Ups
- :10 Rest
Rest 3:00 between sets
Notes
Today’s strength is strict pull ups and push ups. You will alternate between the two exercises for 3 rounds, working for :20 and resting for :10. After you have finished 3 rounds of pull ups and push ups, you will rest 3:00, then complete another 3 rounds following the same pattern.
Try to stay on the pull up bar throughout the :20, if possible. You may substitute ring rows at a tough body angle, if you cannot yet string together strict pull ups.
Maintain good body mechanics and a full range of motion for all of your push ups. There is no tempo restriction, but remember that you will get more out of performing quality push ups than doing more reps with poor mechanics.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 15 kettlebell swings
- Minute 2: 15 Push Press
- Minute 3: 12/15 Calories
Notes
Today’s conditioning is 5 rounds of kettlebell swings, push press, and calories. You will complete each exercise at the top of every minute for 15-minutes.
The kettlebell swings should be performed with a weight that allows you to complete the 15 reps unbroken across all 5 rounds.
The push press may be performed with dumbbells, kettlebells, or a barbell. Choose a weight that allows you to complete the 15 reps unbroken across all 5 rounds.
The calories should be completed at a sustainable pace and still leave you with time to transition to the next station. If you feel you have to sprint to complete the calories, lower the target number.