At Home Conditioning
Complete as many rounds as possible in 16:00:
- 20 Single Arm Shoulder to Overhead, right arm
- 20 Step ups with dumbbell/kettlebell in right side front rack
- 20 Single Arm Shoulder to Overhead, left arm
- 20 Step ups with dumbbell/kettlebell in left side front rack
Notes
Today’s workout is a time priority. Try to stay smooth and move continuously for the entire workout.
The shoulder to overhead should be light and unbroken for at least 3 rounds. Adjust the weight accordingly.
The step ups should be done to a height that allows you to move continuously. Alternate legs every rep.
Some different variations of this workout include using a light barbell for your shoulder to overhead and throwing a seabag over your shoulder for your step ups.
At Home Midline Extras
8 Rounds
- :20 Side Plank (left)
- :10 Rest
right into…
8 Rounds
- :20 Side Plank (right)
- :10 Rest
Notes
We are going to finish today with side planks. Keep your legs, butt, and belly tight so your body is in a straight line. Spread your feet if you struggle to stay balanced.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
2:30, 2:00, 1:30, 1:00, :30, 1:00, 1:30, 2:00, 2:30, 2:00, 1:30, 1:00, :30 Intervals
Rest the same amount of time as the interval you just completed
–
5:00 Cool down
Notes
Today’s endurance workout is 13 different intervals. Rest the same amount of time as the interval you just completed. For example, after the first 2:30 interval, you will rest 2:30 and then begin the 2:00 interval. You will then rest 2:00 and begin the 1:30 interval. Continue until you have finished all intervals. Try to keep all the intervals the same pace across sets.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Moderate: 70-80RPM | Moderate: 2k+:10 | Moderate: 55-70 RPM | Moderate: mile pace + :15 |