Workout of the day – Sunday April 16th
Warm up
2 rounds:
10 alternating single dumbbell overhead lunges
10 alternating single arm dumbbell high pulls
5/arm dumbbell Z-presses
5/side Turkish situps
Strength
Bench press – 3×5
Do not include your warm up sets, count your working sets of 5 bench presses.
Time cap: 12 min
Conditioning
Every 8 min for 3 rounds:
400m run
500m row
500m ski or 1,000m bike
EVF360
12 minute AMRAP
8 double DB push press 50/35 lbs
10 pull-ups / ring rows
12 double DB deadlifts 50/35 lbs
— Rest 2:00
12 min AMRAP:
8 double DB floor press 50/35 lbs
10/8 cal ski
12 plate ground to overheads 45/35 lbs
— Rest 2:00
12 min AMRAP:
8 burpee box jumps 24/20 in
10/8 cal row
12 DB renegade rows 50/35 lbs (6/side)
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