Workout of the Day
10 rounds of 30 seconds at each station
air assault bike for calories
power snatch
drag rope double unders
rest
Today’s workout is an interval-style piece with three different stations and built-in rest. You’ll want to choose a weight for the power snatch that has you working in quick singles so you can maximize your reps in the 30-second window. Keep the bike at a high but sustainable pace. If you’re new to double unders, this is a great opportunity to work on the movement by making several attempts in the 30-second window. In the end, your score is the total number of reps completed across all 10 rounds.
STRENGTH
5 sets not for time
back squat, front squat, goblet or double DB squat:
3 tempo squats w/3 second descent
5 1 & 1/4 squats
7 regular squats
(all reps done as one set)
rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
10-8-6-4-2 (AHAP)
two handed single dumbbell curl
two handed single dumbbell row
then
Max set of bench dips after each set
Rest 2+ minutes after each set
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