WORKOUT OF THE DAY
C/D

C)

Strength:

Banded DB Floor Press ( 3 hand position): 4x 7 (straight) 7 (slightly angled) 7 (normal)

Deficit Pushups (feet higher than hands, hands on stacked plates): 3x 15

Conditioning:

5min AMRAP:

1 Renegade Row (50/35)

1 Box Jump (36/30)

2,2 ,3,3 etc..

Accessory:

Banded Upright Rows: 3x 20-30

 

D)

Strength:

20min EMOTM:

  1. 8-12 Strict Pullups
  2. :35 sec ring side plank hold
  3. :35 sec ring side plank hold
  4. Rest

Conditioning:

Every 2mins for 14mins:

250/200m row

10 Lateral Jumps over the rower