Mon 4-4-22

Push-up test:

- Max reps in 1 unbroken set

Alternative: Elevated push-up at minimum height


Strength - 5 sets of:

- Back squat x 6-8 (2 RIR)

- DB incline-row x 6-10 (2 RIR)

- Side-lying windmill x 6 p/s

Conditioning finisher:

5 mins ascending 1 rep each round

starting with 1 rep of each

- KB swing + Burpee

*3 mins rest then descending for time

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Conditioning circuit 3x3 min on 8 RPE/ 1.5 min off -Bike x 10/20 calories + MB Squat toss x 10 + MB Front-facing toss x 10 p/s -Row x 8/15 calories + Plate G2OH x 10 + Plate twist x 10 p/s -Block Run

Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds