Strength
5 Sets
- 4 Shoulder Press
- 8 Dumbbell Rows / arm
Notes
Today’s strength is press and dumbbell rows. You will alternate between the two exercises and complete 5 sets of each. You may take about 1-minute rest between each exercise.
Take 3-5 warm up sets to build to a weight on the press that feels like a 7/10 difficulty. This means when you finish your first set, you will feel like you could have completed a few more reps. You will use this weight for all 5 sets.
Use a heavy dumbbell that allows you to complete 8 reps with a full range of motion on each arm for the rows.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Toes to Bar
- 15 Push Ups
- 100m Farmer’s Carry
Notes
Today’s conditioning is 15-minutes of toes to bar, push ups, and farmer’s carries. Your score is the number of rounds and reps completed.
The toes to bar should be completed in 1-2 sets. Substitute knee raises or sit ups.
The push ups should be completed in 1-2 sets. Perform your push ups with your hands on a box if you think you will reach local muscle failure.
The farmer’s carries should be completed without putting down the dumbbells or kettlebells. 100m will take about 1-minute at the longest. Choose a moderate weight accordingly. The coach will block off the parking space right in front of the door. That is where the weights will live while you are inside working on the toes to bar and push ups. Do not leave any weights in the parking lot.