Thursday 06-25-2020 Workout Of the Day

A. E 2:30 x 6 sets
6/side KB front rack step ups +
12 seated alt. KB Z press
10-15 hollow rocks (+ weight)

B. 6 min AMRAP
10 wallballs @14/20#
30 DU
rest 2:00
Rounds + Reps from AMRAP, For Time

Workout Intentions/Notes: Part A is a strength piece. It is also quite a bit of volume in not a ton of time, so you won’t likely be going super heavy. All movements demand core involvement so be mindful of that as you move through your sets and fatigue sets in. Focus on keeping your movements high quality.   

For Part B, quick transitions are key. It’s only 6 minutes, so limit the time you spend moving from wallballs to DU’s by having your rope very close to your wallball station. Both wallballs and DU’s should be unbroken throughout. Goal is 6+ rounds. You will then repeat your exact score, for time, after resting 2 minutes. The goal for this repeat is sub 6 minutes. Don’t hold back on the AMRAP in hopes of making the repeat “easy”. It should be a hard effort AMRAP, followed up with a hard effort repeat.