Tuesday 05/09/2023 Workout Of the Day

A. EMOM x 15
min 1: 5/side DB strict press
min 2: 12 gorilla rows
min 3: 30 sec. weighted plank

B. 3 RFT
300m run
15 dbl KB front squats
10 dbl KB C&J

RX: 35/50#
Int: 30/40#
Beg: 20/30#

Workout Notes: Part A is an upper body strength EMOM. The single arm strict press can be performed standing, seated or half kneeling. Gorilla rows should be heavy; 12 reps total is 6 per side. If you have a strong plank, add a plate to your back.

Part B is a short metcon. Choose a KB weight that is challenging for you, as it is only 3 rounds. Try to get through both KB movements in 1-2 sets. If running is a weakness, you can scale back the distance as needed.