Tuesday 06-23-2020 Workout Of the Day

A. 10-9-8-7-6-5-4-3-2-1
strict pullups
strict ring dips

B. 10-9-8-7-6-5-4-3-2-1
DB/KB floor press
DB/KB bent over rows

C. In 7:00…
1000m row
max rep KB front rack lunges @35/50#
in time remaining

Workout Notes/Intentions: Part A is a descending ladder working on bodyweight strength, not for time. Focus on quality movement. Choose variations that you can do several reps in a row for the bigger sets.

 Part B is another descending ladder, working very similar muscle groups to part A. Choose weights that you can do several reps at, but challenges you especially in those bigger sets. Use two DBs/KBs. Some athletes may need to do part B first to allow for equipment availability/maintaining distance.

 Part C should be a hard effort row. You will end up having around 3 minutes to work on lunges (give or take a bit, depending on your row). Slow down the row near the end so you can get off and get right into lunges. This is a short piece, so push yourself near the end to hold onto those bells and keep lunging. Score is number of lunges. Goal is 60+ reps. Depending on class size, some people may need to do Part C first.