3:00 jump rope practice (any variations)
3:00 Row (building intensity through time)
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3 inch worm
6 scorpion (3 each side)
8 Ground to overhead with light plate
3 rounds
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3 DB Deadlift each arm (between legs)
3 DB Deadlift + high pull each arm
3 DB muscle snatch each arm
3 DB power snatch each arm
2 sets (second heavier than first)
Rxconditioning:
2:00 on/ 2:00 off x 8 rounds
12 alternating DB snatch (50/35lb.)
36 double unders
Max cal row
Intermediate:
2:00 on/ 2:00 off x 8 rounds
12 alternating DB snatch (35/20lb.)
20 double unders or 48 single unders
Max cal row
Baseline:
2:00 on/ 2:00 off x 8 rounds
12 alternating DB snatch (15/10lb.)
20 plat hops or single unders
Max cal row
Standing landmine rotation
3×24 total reps (12 each side)
2 on and 2 off for today’s mixed modal conditioning will act as a unique challenge. The goal is to really push the speed and accuracy of the first 2 movements to give yourself more time on the rower to accumulate more work/cals! Your score today is your overall calories summed up for the total of 8 rounds. You should scale the work so you have :45 or more to row each round.