Not for time do Deadlifts:
The do Bench Press working up to a heavy 1 RM:
Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas
Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.
Not for time do one round of core work:
Then do 5 rounds of
Results: Used 20kg dumbbell for the TGU. 12kg for the Russian twist.
Run 1 Mile / 1600 Meters.
Then do 3 rounds of the following, rest as needed between rounds:
Then do one 8 round 20/10 tabata of alternating:
Results: Ran the 1 mile in 7 minutes (barefoot on a treadmill). Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).
Not for time do:
10 x Alternating Turkish Getups @ 18kg
Part A: AMRAP in 10 minutes of:
Part B: AMRAP in 10 minutes of:
Then a 20/10 4-minute tabata of alternating:
Results: Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.
Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups