Thursday 12-10-2020 Starke HomeFit

A. Running clock…

1000m row/ski or 2 mile bike
100 DU or 200 singles
rest 2:00
10-9-8-7-6-5-4-3-2-1
t2b
deadlifts
rest 2:00
100 DU or 200 singles
1000m row/ski or 2 mile bike

B. 5 sets:
10 negative bicep curls
10 negative skull crushers

Workout Notes/Intentions: The row/ski/bike should take around 4 minutes or so, and the 100 DU should be about 60-90 seconds. Modify the cardio machine as needed, based on what you have that will allow you to be within that time domain. The row/ski/bike should be a fairly hard effort. The middle portion will be a descending ladder. T2B can be subbed for HLR or dragon flags. Load the deadlifts in whatever capacity you have (BB, DB’s, KB’s etc.). If you don’t have heavy weights you can do a single leg DL and move a bit slower, focusing more on strength and stability in the middle portion of the workout. The third part of the workout is a repeat of the buy-in, but in reverse order. The last 250m should be an all out sprint! Finish strong!

Part B is some accessory work; make the negative about 3-5 seconds for each rep.