Week 4 of 8: Tuesday
Strength
Not For Time
50 Dumbbell Strict Presses*
40 Kettlebell Bent-over Rows (Per Side)**
*Two dumbbells at a time. Palms facing forward. Select a moderately heavy weight – one that allows you to do at least 12-15 reps at a time.
**Complete all 40 rows on one side before starting the other side. Select a moderately heavy weight – one that allows you to do at least 12-15 reps at a time.
Strength Conditioning
2 Rounds
Even Minutes: 12 Deadlifts @ 65% of Max
Odd Minutes: 10 Reverse Grip Strict Pull-ups
-Rest 2 Minutes-
2 Rounds
Even Minutes: 9 Deadlifts @ 70% of Max
Odd Minutes: 10 Reverse Grip Strict Pull-ups
-Rest 2 Minutes-
2 Rounds
Even Minutes: 6 Deadlifts @ 75% of Max
Odd Minutes: 10 Reverse Grip Strict Pull-ups
Conditioning
6-Minute AMRAP
20 Handstand Push-ups
20 Burpees to Plate
Conditioning
For 30 Minutes Move Through:
30 Russian Kettlebell Swings
30 GHD Sit-ups (70/53)
400 Meter Run
30 Thrusters (95/65)
400 Meter Run
Perceived Effort Pace: 3-4
