Workout of the Day for 211009:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂35-lb. dumbbells
Post number of reps completed each round to comments.
Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂15-lb. dumbbells
Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
10 assisted push-ups
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 15-lb. dumbbells ♂10-lb. dumbbells
Workout Tips for 211009