Workout of the Day
10 rounds of 30 seconds at each station
toe to bar
front squat
lateral burpees
rest
standard: 115/85 lb, knee raises
rx: 135/95 lb
sport: 165/115 lb
We’ll use a 30 second interval timer for today’s workout. Rotate through each of 4 stations (including rest) a total of ten times. The total time for the workout clocks in just under 20 minutes so even though we have short work periods, consider the total time for the workout when choosing the weight for your bar and scaling options.
STRENGTH
4-5 rounds not for time
12 front rack (barbell or DB) or goblet (DB or KB) step back alternating lunge steps AHAP
immediately into 1 minute of narrow stance DB or KB deadlifts with 2-0-0-1 tempo
rest 3 or more minutes between each round
Upper body accessory
3-5 rounds not for time
10 bent over barbell rows
10 bradford press
max set bent over barbell rows
rest 2-3 minutes or more between each set