Tuesday 9-28-2021 Workout Of the Day

A. 4-6 sets
6-8 single arm DB bench press @31×1
6-8 single arm DB rows @31×1
0:30 L-sit or variation

B. 1:00 on / 1:00 off x 8 sets @30/40#
5 dbl DB devils press + max cals

Workout Notes/Intentions: Part A is an upper body focused strength piece. The DB bench and the rows are single arm. Focus on the tempo, and ensure you are getting a full 3 second negative. The single arm DB bench requires more core strength and stability than double arm. Accumulate 30 seconds each round of L-sit hold or variation on the bar, rings or paralletes. If you need to break, just add your time together until you reach 30 seconds. Complete 4-6 sets, depending on time.

For part B, you have a simple but challenging metcon. You will be working for 1 minute and resting for 1 minute, so the intensity should be very high. Each minute of work begins with 5 devils press. Immediately transition to your machine for max cals in time remaining. Count up for calories, and give a total score after 8 full rounds. Your score is totally calories accumulated over 8 rounds. Try to transition quickly from the dumbbells to the machine so you don’t waste time. You should be getting about 30 seconds on the machine. Make sure you push the pace and go hard, as you get a full minute to recover.