Thursday 07-02-2020 Workout Of the Day

A. EMOM x 12
odd: 5/side front rack BB step ups
even: 10 supine grip bent over rows

B. 5 rounds for max reps:
1:00 row/bike
1:00 front rack lunges @65/95#
1:00 rest

Workout Notes/Intentions: For Part A, you will have just one barbell. You must clean the bar from the floor to achieve the front rack position and begin the step ups. Complete all 5 reps on one side, before moving to the other (i.e. not alternating). You may choose to use slightly different weights for the step ups and rows, in which case quickly slide on/off plates during your rest.

For Part B, the row or bike should be a moderate-hard effort. Slow down that row/bike a few seconds before the minute is up so you can transition to your barbell with minimal time wasted. Goal is to hold onto that barbell for the full minute if you can, so choose a weight that allows you to do so.  Work to rest ratio is 2:1, so intensity should be quite high on this one. Aim for consistent reps throughout all 5 rounds. Score is cals + lunges combined. Indicated on the whiteboard whether you biked or rowed.