Workout of the Day
AMRAP in 20 minutes
15 push-ups
12 weighted step-ups
9 pull-ups
We’ve got another 20 minute triplet today. Spend some time figuring out your best option for pull-ups for this workout. Any style of pull-ups goes, just make sure you can chip through each set of 9 in 2-3 sets. Push-ups can be scaled in the same way to knock out small sets on your way to 15 and the step ups should be a weight that allows you to complete all 12 alternating steps in a row without having to put your weight down. Focus on keeping your chest up as you drive through each step up to ensure a good back position for these reps.
standard: 30/20 lb. 20/20″
rx: 50/35 lb. 24/20″
sport: 65/45 lb. 23/20″
STRENGTH
not for time and resting 2+ minutes after each set
10-8-6-4-2
Romanian deadlift
curtsy step down left leg
curtsy step down right leg
cyclist squat
3-5 rounds not for time
upper body accessory
20 alternating DB hammer curls
10 DB bent over rows
10+ alternating DB hammer curls