12 Overhead Squats (pvc or appropriate barbell)
8 Ring Rows
A. Strength: Single-Arm DB/KB Push Press / Planks (15:00)
4 x 10, AHAP
Try not to lean left or right. Rather keep your core as tight as possible and fight to stay center. Do a shallow dip and drive the DB/KB up like you would with a barbell push press. Start with your weaker arm and try to get 10 reps. Match however many you got on the other side.
Immediately following your set, complete a 1:00 plank hold (on your hands). Rx, put a 45/25 plate on your back. Rest 1:00 and repeat for 4 Rounds. (Warm up sets on the press do NOT count)
B. Conditioning (16:00)
Every 4:00 x 4 Rounds:
12/9 Cal Bike/Row
12 KB SDLHPs 70/53
12 DB/KB Push Presses (6/6, 50/35)
Record fastest/slowest rounds. These rounds should stay consistent. Rest remaining time in each round.
Just because I know a few of you can do it, I am going to put an RX+ of 15/12 Cals.
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