Strength
7 Rounds
Work up to 2 or 3 heavy work sets
- 5 Deadlifts
- 5 Floor Presses
- 5 Squats
Metcon
5 Rounds E2MOM
- 12/10 Cal Assault Bike
- 8 Dumbbell Thrusters (45lb/30lb)
Cardio
Run/walk 3.2 miles to finish the day.
Commentary
It has been a while since we have done multiple exercise strength training, and I could tell. I worked up to a 325lb deadlift, 75lb single-arm floor press with a dumbbell, and a 305lb squat.
The metcon was tough after the strength training. I was ready to quit after the third round. Somehow, though, I managed to finish all five rounds.
I did the run with the family in the evening. We increased our run intervals to 3:30 minutes with shorter recovery periods.
Tags: Cardio,
Cross Training,
Deadlifts,
Press,
Running,
Squats,
Strength