Thursday - 250213

STRENGTH / SKILL

WORKOUT

3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB or DB Turkish Get-Up (Athlete Choice)
10/10 Single Arm KB or DB Front Rack Lunge
200m KB or DB Suitcase Carry
1:00 Bar Hang

-No Additional Rest b/t Sets-

  • REST DAY or ACTIVE RECOVERY...

    The goal today is to give your body what it needs -- full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.

  • Daily-5 Warm-Up

    2:00 Cardio Choice

    into...

    AMRAP x 3 MINUTES
    3/3 SA DB Deadlift
    3/3 SA DB Upright Row
    3 Up-Downs
    3 Burpees

    (No Measure)

    Push x Pull Strength

    4 SETS FOR MAX REPS
    1:00 Super Slow DB Deficit Push-Ups*
    :30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

    -Rest :30 b/t Sets-

    *Slow on the way up and the way down

    (Score is Load)

    Scoring: Load

    Push x Pull Workout

    AMRAP x 7 MINUTES
    10 Burpees
    8 DBL DB Deadlift
    6 Single DB Goblet Squats

    -Rest 1:00-

    AMRAP x 7 MINUTES
    10 Burpees
    8 DBL DB Deadlift
    6 Single DB Push Press

    (Score is Rounds + Reps)