No hero today. You can go hard if you feel good and count on this session to not be a high level of destruction, or add to your already existing soreness from these hero workouts. If you need today to be dialed back and simply “get the work done” this is a good type of session for that to happen as well! Motion is lotion–so coming in to train, even if you are sore is often better than not doing anything at all, just dial back the intensity.
3:00 Row or Bike
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10 Light single arm KB Swing (each arm)
10 V Up
3 rounds
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5 single leg/ single arm toe touch (each side)
10 lateral banded shuffle steps right
10 lateral banded shuffle steps left
10 banded steps forward (knees out, pressure into band)
10 banded steps backward (knee’s out, pressure into band)
2 rounds
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Prep for deadlifts + Row strength work
Every 3:00 execute 5 touch and go deadlifts x 4 sets
Goal here is to start around 70% 1rm deadlift and build if possible.
During the same 3:00 window you should execute 10 single arm bent over rows with DB’s or KB’s each arm.
RXConditoning :
300/250m Row
30/20 Cal Bike
100 yrd. Sled push (25lb. Each side men/ 15lb. Each women)
2:00 Rest
4 rounds for time.
Intermediate: empty sled for men and women
Baseline: 200/150 row + 15/10 cal bike + empty sled for 3 rounds
3×10 Turkish get ups (5 each arm)
