Warm-Up
Three rounds of:
2 minutes bike/run
1 minute upper/lower back foam roll
10 band face pull
20 kb windmill
A. Benchpress Ladder
Increase weight until you reach 1 rep, then decrease all the way down to starting
10, 8, 6, 4, 2, 1, 2, 4, 6, 8, 10
B. For time:
21 kb thruster
21 burpees
45 seconds side plank (left)
45 seconds side plank (right)
18 kb thruster
18 burpees
45 seconds side plank (left)
45 seconds side plank (right)
15 kb thruster
15 burpees
45 seconds side plank (left)
45 seconds side plank (right)
12 kb thruster
12 burpees
45 seconds side plank (left)
45 seconds side plank (right)
Still fighting this cold so another day of ‘slow and controlled’ workout rather than crazy max out.
Benchpress:
10@45lb
8@55lb
6@65lb
4@70lb
2@75lb
1@80lb
2@75lb
4@70lb
6@65lb
8@55lb
10@45lb
Workout time: 15:30