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Warmup
2x:
300m Row (Progressive every 100m)
5 Turkish Situps or 2 Turkish GetUps
10 plate halos ea. Direction
10 Band Pull Aparts (slow)
5 Single Arm Ring Rows, ea
Body Weight Strength
10 Min AMRAP
*For quality
Work through the movements in a practice like manner.
8-10 Strict Dips (Rings, boxes, bench)
6-9 Strict or weighted Pull up
:30 weighted Plank
Choose your reps within the range and stick with that number across the three sets. This is to build consistency.
Conditioning
For time
“Shotgun”
1K Row
50 Cals Bike or Ski Erg
50 Sit ups
100 Double Unders
Intent: Intensity Level : Moderate to high. This is a longer duration workout with medium volume. This is all cardiovascular work. The lungs will get all they need today. Heavy breathing.
Strategy: Each movement has just enough volume that you can push the pace. You should be hitting this pretty hard. Although the intensity will be lower than the previous day, you can still go at a good pace.