:30 Row or Bike
:30 Wall-sit (focus on squeezing your abs)
5 Arnold Presses each arm w/DB
10 Alternating Reverse Lunges holding DB
Then with Barbell:
5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks
Add some weight and repeat one more time. Then add on the weight you are going to use for your first round of the workout.
Metcon
20/15 Calorie Assault Bike or Calorie Row
1 Round of ascending”DT”
Rx+: As written
Rx: 15/10 Calorie Bike or Row
*Start light on the barbell, and then add weight each round.
*Your score is the heaviest weight you successfully completed in the 4 minute cap
1 round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
Choose a number of calories that can be completed in less than 2 minutes EACH ROUND.
Accessory
3 Rounds:
1:00 of Deficit Push-ups
1:00 of Alternating Dumbbell Hammer Curls
1:00 Rest
Choose weight on Hammer Curls that is challenging, but where you can still maintain form.
Use any deficit for push-ups: hands on DBs, hands on plates, hands on KBs, or hands on rings.
To scale, still use a deficit if possible (high rings, hands on DBs) but go down to the knees. Today we want to focus on range of motion.
