Saturday, April 20, 2019
Conditioning**
75 Dumbbell Thrusters*
30 Barbell Bench Press
30 Strict Ring Dips
55 Dumbbell Thrusters
24 Barbell Bench Press
21 Strict Ring Dips
40 Dumbbell Thrusters
18 Meter Sled Pull
18 Meter Sled Push
25 Burpee Box Jump Overs
12 Meter Sled Pull
12 Meter Sled Push
*Use a moderate to heavy weight that allows you to do each set of thrusters in no more than 3 sets. Use two dumbbells, one in each hand. The bench work should be done without breaking.
**Perceived Effort Pace: 3-4. Move at a constant and steady pace through this workout. The primary goal is not to finish as fast as possible. Instead, try to minimize rest time and keep your heart rate relatively low. What would your pace be if you had to do a 45-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to.
Time Cap: 45 minutes
