September 29, 2021

Posted By: Christi

4 rounds for time of:
21/17 Row Calories
15 Push Press, 115/75 lbs
72 Double Unders

Goal: Sub 15 min

We have 4 rounds for time today and another workout with some interference. This time with a push and a pull! The 21/17 calories should take roughly :90sec-2min at most. This should be done at a strong but also consistent pace with each round. Ideally, you’re able to come off the rower and get right to work on the push press. The push press is intended to be done at a light to moderate load. Stronger athletes should be able to go unbroken but this can also be broken up into two sets as needed. Stay true to the push press and avoid the urge to turn this into a push jerk as you get tired. Double unders should be smooth and allow for a steady pace. Spend no more than 1-1:30 on du’s per round. The goal time for this workout is sub 15 minutes and is completely doable for many. For my stronger athletes, I would encourage sub 12 minutes!

Midline Work
4 rounds for quality of:
7 Strict Toes-to-rings
14 Russian Twists
Banded Plank Hold, 21 secs

*Russian Twists- over and back = 1 rep

This is for quality due to the strict movement. The toes to ring are typically a bit easier than the bar so that is in your favor. If you can’t do them strict at full range of motion do a leg raise as high as you can but avoid kipping for today.

Post Work
:20-:30sec Dead Hang
1min per side Banded Lat Stretch