Strength
3 Rounds not for time
- 6 Weighted Step Ups per leg
- :20 Hollow Hold
- 10 Arch Ups
Notes
Today’s strength is 3 rounds of step ups, hollow holds, and arch ups. Rest about 1 minute between each exercise.
The step ups should be at a height that places your hip crease slightly below your knee. Use a weight that allows you to reach full extension without any help from the other leg. Try not to push off the ground with the other leg as you step up.
Choose a variation of the hollow hold that allows you to keep your lower back in contact with the ground the entire time.
During the arch ups, keep your legs tight and straight. Lift the arms, extend the upper back, and lift the legs up off the ground.
Conditioning
4 Rounds for time:
- 400m Run
- 20 Front Rack Lunges
- 20 Toes to Bar
20:00 time cap
Notes
Today’s conditioning is 4 rounds of running, lunges, and toes to bar. Your score is the total time to complete all 4 rounds or the number of rounds and reps completed under the 20 minute time cap.
The runs should take about 2:00-2:30 at the most each round. Adjust the distance accordingly.
The lunges should be done in 1-2 sets each round. You may use kettlebells, dumbbells, or a barbell and perform as walking lunges, step back, or forward lunges.
The toes to bar should be completed in 3-4 sets at the most each round. Adjust the number of reps or substitute knee raises or sit ups.