Warm-up
• Tabata Air Bike
3 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 20 Bicycle Sit-ups
Conditioning
EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups
Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 20 min
Scaled option:
Alternating EMOM until 100 Push-ups:
• Even min: 10/8-calorie Row
• Odd min: Max Push-ups
In the first minute, complete 10 calories for men / 8 calories for women on the concept2 rower, rest in the remaining time. Then in the second minute, complete as many push-ups as possible. Repeat this until 100 push-ups have been completed. Score is time.