Monostructural/Gymnastics, Long-Duration Intervals
AMRAP 20:
400 meter run, row or bike
20 burpees
Rest 1:1
Execution A: If it takes 3 minutes total for the 400+20, rest 3 minutes. Use stopwatches and cell phone timers as needed.
Execution B: 3-minute time cap on any run/row/bike. If anyone’s pace slows more than that, scale the distance.
Barbell Strength Development (Conjugate Method Max-Effort Upper Body)
A: Find a daily max on the complex:
Push press
Push press
Jerk
B: 1 max-rep drop set: Max push presses at 85% of today’s heaviest complex load.
After-Hour Accessory Exercise
Alternate back and forth between the following:
A: Find a max-height box jump.
B: Rotator cuff exercise:
B1: 30” external rotation with small dumbbell or band, arm at 90 degrees
B2: 30” internal rotation with small band, arm at 90 degrees
