Thursday 10-15-2020 Workout Of the Day

A. EMOM x 15 min
1: 6 DB or KB strict press @31×1
2: 6 ring rows @31×1
3: 6 DB or KB floor press @31×1

B. 5:00 work / 5:00 rest x 2 sets
500m row
AMRAP in time remaining
5 pushups
10 KBS @35/50#
15 air squats

Workout Notes/Intentions: Part A is an upper body strength piece, with a combination of pushing and pulling. Each movement has a strict tempo, be sure to focus on that tempo and spend the full 3 seconds in the negative portion of the movement. 

Fort Part B, you get a full 5 minutes of rest between the 2 sets which means you should be working at high intensity for the 5 minutes of work. The row should be a fairly hard pace (~80% effort or so). Once the row is complete, you spend the remaining time, likely around 3 minutes, cycling through as many rounds as you can of the pushups, swings (overhead) and air squats. Movements should be quick and unbroken. You should have essentially no transition time between movements. Aim to beat your first score when you hit your second set.