Monday 260112

Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

For time: 400-meter run 50 dumbbell bench presses 400-meter run 35 ring push-ups 400-meter run 35 hand-release push-ups 400-meter run ♀ 25-lb dumbbells ♂ 35-lb dumbbells

For time: 200-meter run 30 dumbbell bench presses 200-meter run 30 ring push-ups with rings pushed out to a steep incline 200-meter run 30 hand-release push-ups from knees 200-meter run ♀ 10-lb dumbbells ♂ 20-lb dumbbells