Workout of the day
7 rounds of 1 minute at each station
row for calories
thrusters
rest
You will work for one minute each at two stations and rest for one minute for seven total rounds. Your bar should be light today so that you can work for the majority of each minute. Settle into a strong pace on the row but don’t go all out, it won’t be worth tiring yourself out for a few extra calories if you’re left staring at the barbell during the thrusters.
standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
STRENGTH
3-5 rounds not for time
10 dead stop sumo deadlifts
5 tempo cyclist squats (3-0-3-0)
10 cyclist squats no tempo
upper body accessory
4-7 rounds not for time
max set pronated grip ring rows
max set one arm KB row (each arm)
max set DB hammer curls (each arm)