Workout of the day – Wednesday September 21st
Warm up
Tabata jump rope: 8 rounds of 20 sec work, 10 sec rest – double under practice, single leg, high hops…
Then, take 6 min to warm up deadlift and sandbag hold
Endurance
30 min alternating EMOM, with 40 sec work, 20 sec rest/transition:
Max assault bike calories (Goal: 13/10+)
Max deadlifts (BB: 225/155 lbs, 2xKBs: 24/16 kg) (Goal: 10+)
Max Row calories (Goal 12/10+)
Max Sandbag bear hug hold OR Max double KB front rack march steps 24/16 kg)
Max ski calories (Goal 12/10+)
Max plate ground to overheads 45/35 lbs (Goal: 14+)
Mobility – Time permitting
Coach’s choice
2022 09 20