Skill
Every 45 seconds for 10 rounds
3 strict press
We’ll be working on overhead pressing strength today. With 10 rounds and a very short interval you’ll want to start at a weight similar to what you would use in a workout and maintain that for several rounds before increasing. Strict press tends to fall off quickly so add weight in small doses.
Workout of the Day
Workout of the day
5 rounds of 90 seconds at each station
10 push press then max effort row for calories
10 hang power cleans then max effort air assault bike for calories
rest
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
For today’s workout we’ll partner up and grab a rower and a bike as well as a barbell for each partner. Start by picking up your barbell and knocking out a buy in of 10 barbell repetitions followed by a max effort row or bike. You and your partner will alternate machines as you cycle through all five rounds of this workout. At the end your score will be the total number of calories you accumulate on both machines.