2 rounds::30 row:30 mountain climbers10/10 single-leg dumbbell deadlifts5/5 single-arm dumbbell shoulder presses/arm:15 up-downs10/10 single-arm dumbbell bent over rows5/5 dumbbell windmills/arm:15 burpees
Rowing | :20 fast pull, slow return•Fast pull and then a controlled return to the catch position that takes twice as long as the pull.:20 upright torso• Rrowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.:20 level hands• Keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with the arms straight and just past the toes.
- RX -Every 2:00 for 6 rounds:15 burpees over the rowerMax-cal row- Rest 2:00 between rounds.
- INTERMEDIATE -Every 2:00 for 6 rounds:10 burpees over the rowerMax-cal row- Rest 2:00 between rounds.
- BEGINNER -Every 2:00 for 6 rounds:8 burpeesMax-cal row- Rest 2:00 between rounds.
- MASTERS 55+ - Every 2:00 for 6 rounds:15 burpeesMax-cal row- Rest 2:00 between rounds.
Accumulate::30 figure-4 stretch/side:30 standing calf stretch/side
Every 2:00 for 6 rounds:15 burpees over an object (6 in)Max shuttle runs (25 ft)- Rest 2:00 between rounds.
- Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.- Find a heavy set of 3 bench presses for the day.- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.- Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.