Today we start with an upper body strength couplet similar to the one we started the week with. We are pressing and pulling in the horizontal plane today however. The goal is to use all 4 sets as working sets! Then, Cubicle work is a workout designed to help you chase high intensity 1 round at a time and give you time to recover to be able to do it again! Remember the scoring today is your SLOWEST score, so you have to go hard on all of them to make sure you slowest isn’t……well, too slow!
1:00 Run (shuttle)
1:00 Bike or Row
4 rounds
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10 Banded pass throughs
10 Banded pull a parts
10 Banded bent row (stand on band)
10 Push Up
10 Box Jump+ Step down
3 rounds for quality
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Strength Couplet:
Every 3:00 x 4 sets (12:00)
12 Dumbbell Bench Press
Superset with
12 Dumbbell Bent Over Row
“Cubicle Work”
RXConditioning:
Every 3:00 x 5 sets
15/10 Cal Bike
15 Hand Release Push Up
15 Box Jump Over (24/20)
*Report your slowest working time for these intervals as you score for the day.
“Cubicle Work”
Intermediate:
Every 3:00 x 5 sets
12/9 Cal Bike
12 Hand Release Push Up
12 Box Jump Over (24/20)
*Report your slowest working time for these intervals as you score for the day.
“Cubicle Work”
Baseline:
Every 3:00 x 5 sets
9/6 Cal Bike
10 Hand Release Push Up
10 Box Jump Over (12/8’)
*Report your slowest working time for these intervals as you score for the day.
3x10x10 Alternating DB Curl each arm. Once you get 10 reps each arm, you go to a lesser weight that allows you to do another 10 each arm with no rest!
Rest 2:00 between the 3 drop sets.
