1.) Walking Lunges:
- 3 sets of 8-10 reps on each leg with a weight that is difficult. Work on your form.
2.) Super-Set: Push-up and supine row (ie. reverse push-up):
- 3 sets 8-10 reps (use a proper progression for each exercise)
1.) One Leg Goblet Squat (don’t touch your foot to the ground):
- 3 sets of 5 reps
2.) Super-Set – Bench Press & Barbell Bent-Over Row:
- 3 sets of 3-5 reps for each exercise.
Today’s Conditioning Workout
30 Dumbbell burpee clean and press (beginners will not use the weights)
- Get these done as fast as you can with no rest. Choose the weight accordingly as you cannot put the weight down until all 30 reps are complete. Your penalty for dropping the weight before you are finished is 10 regular burpees for each time the weights are dropped.