Monday 260518

Today’s workout is a chipper that will challenge the entire body, with the lower-body fatigue really stacking up as you move through the workout. Expect the deadlifts to be demanding, but aim to complete them with no more than one break. Try to finish each set of pull-ups in 90 seconds or less. The wall-ball shots will tax the legs and shoulders, so focus on maintaining larger sets and completing all reps in under 2 minutes. The box jumps may become the most challenging movement, especially after the other elements of the workout. Settle into a consistent, steady pace and aim to complete each set in under 3 minutes. Row at a hard but controlled pace that still allows for a quick transition into the second set of box jumps. If the row will take longer than 4:30 to complete, consider scaling the distance.

For time: 10 deadlifts 15 pull-ups 30 wall-ball shots 40 box jumps 800-meter row 40 box jumps 30 wall-ball shots 15 pull-ups 10 deadlifts ♀ 125-lb barbell, 20-inch box, and 10-lb medicine ball to a 9-foot target ♂ 185-lb barbell, 24-inch box, and 14-lb medicine ball to a 10-foot target

For time: 10 deadlifts 15 ring rows 20 wall-ball shots 25 box step-ups 500-meter row 25 box step-ups 20 wall-ball shots 15 ring rows 10 deadlifts ♀ 45-lb barbell, 12-inch box, and 6-lb medicine ball to an 8-foot target ♂ 65-lb barbell, 12-inch box, and 10-lb medicine ball to a 9-foot target