Strength
4 Rounds not for time
- 10/leg Split Squat
- 10 Romanian Deadlifts
- :30 Hollow Hold
Notes
Today’s strength is four rounds of split squats, Romanian deadlifts, and hollow holds. You will rest :30-1:00 between each exercise.
The split squats may be weighted however you choose. Ensure you maintain a soft touch of the knee each rep. Perform all 10 reps on one side before switching sides.
The Romanian deadlift is performed by starting from standing. You will have a slight bend in the knee, then hinge at the hips as far as your hamstrings allow. Maintain balance in your feet throughout the rep. Don’t shift too far back into your heels.
The priority on the hollow hold is maintaining the lower back down on the ground throughout the hold. Tuck one or both legs, or bring your arms by your sides, as needed.
Conditioning
5 Rounds
In 1:00:
- 16 Jump Lunges
- Max Calories
Rest :30
In 1:00:
- 16 Kettlebell Swings
- Max Calories
Rest :30
Notes
Today’s conditioning is 5 rounds of 2 different 1-minute intervals with :30 rest between each. Your score is the sum total of all 10 rounds of calories. Keep track of the number you complete each round.
The jump lunges should be completed continuously and you should maintain a soft touch of the knee each rep. If you cannot, you may substitute step up and back lunges.
The kettlebell swings should be a light-moderate weight that allows you to complete the 16 reps unbroken every round.
The rest between rounds is not very much, so your pace on the machines should be a moderate-hard effort so that you can stay consistent. Don’t start out too fast.