Strength
5 Sets
- 3 Shoulder Press
- 8 Dumbbell Rows per 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
5 Rounds
- 15 Push Press
- 200m Run
- 20 Air Squats
- 200m Run
Rest 1:00 between rounds
19:00 time cap including rest
Notes
Today’s conditioning is 5 rounds of push press, running, air squats, and more running with 1-minute rest between rounds. Your score is the total time to complete the 5 rounds including the rest. If you reach the 19-minute time cap, your score is the number of rounds and reps completed.
The push press should be at a moderate weight. The goal should be to complete the 15 reps unbroken throughout the workout. But because there is a 1-minute rest between rounds, you can use a slightly heavier weight than if it were 5 rounds in a row.
The runs should take no longer than 1-minute to complete each time throughout the workout. Adjust the distance accordingly.
The air squats should be done quickly, but be care to move through a full range of motion each rep.