3 Rounds for quality of:
10 Single Arm Dumbbell Deadlifts (right), pick load
Suitcase Carry (right), pick load, 50 ft
10 Single Arm Dumbbell Thrusters (right), pick load
20/17 Bike Calories
10 Single Arm Dumbbell Deadlifts (left), pick load
Suitcase Carry (left), pick load, 50 ft
10 Single Arm Dumbbell Thrusters (left), pick load
Some unilateral work in a variety of movements today. For this workout, you choose the weight that allows for each movement to be done in an unbroken set with a short rest between. The deadlift and push press should be done with the same weight although you can use heavier weight for the suitcase carry as needed. Notice that you will work the right side, bike, and then work the left side. The suitcase case carry should be a steady walk versus as fast as possible to get more time under tension. Feel free to use dumbbells or kettlebells for this workout.
Post Work
3 rounds for quality of:
Forearm Plank Hold, 45 secs
20 Supermans
Dead Hang, 30 secs