| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1:EMOM for 5 sets: 10 Front Squat
EMOM for 5 sets: Push Press Day 2: EMOM for 5 sets: 10 Back Squat Day 3: EMOM for 5 sets: 10 Deadlift |
| Level 1:
Team Workout 16 minutes (For total Distance) Partner 1 rows 400 meters while… Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# Slam Ball As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing. *2,400 total meter |
Level 2:
Team Workout 16 minutes (For total Distance) Partner 1 rows 400 meters while… Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing. *2,800 total meters |
| Level 3:
Team Workout 16 minutes (For total Distance) Partner 1 rows 400 meters while… Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing. *3,200 total meters |
Level 4:
Team Workout 16 minutes (For total Distance) Partner 1 rows 400 meters while… Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing. *4,000 total meters |
Get more awesome: Max Effort Push Ups (tempo x2x2) Hold the top position for two seconds and hold the bottom position for 2 seconds for each repetition.
