Workout of the Day: Monday April 29

Weight

Strength

Strength
Every 2:30, for 12:30 (5 sets):
3 Barbell Bench Presses

*Building to a tough triple for the day
*2 sec FULL pause on each rep on the chest

Reps

Benchmark Test: ARCADE

For max reps:

Round 1:
30 sec Max Rep DB Goblet Squats @ 50/35lb 
30 sec Max Rep Single arm dumbbell power snatches @ 50/35lb **alternating hands
30 sec Max Rep Lateral Burpees Over Rower
30 sec Max Rep Box Jump Overs - 24/20”, step down
30 sec Max Rep Calorie Row
- Rest 30 sec b/t each movement
+
Round 2:
60 sec Max Rep DB Goblet Squats 
60 sec Max Rep Single arm dumbbell power snatches
60 sec Max Rep Lateral Burpees Over Rower
60 sec Max Rep Box Jump Overs
60 sec Max Rep Calorie Row
Rest 30 sec b/t each movement
+
Round 3:
90 sec Max Rep DB Goblet Squats 
90 sec Max Rep Single arm dumbbell power snatches 
90 sec Max Rep Lateral Burpees Over Rower
90 sec Max Rep Box Jump Overs 
90 sec Max Rep Calorie Row
Rest 30 sec b/t each movement
Brandon Farmer