1. DeFranco's Simple 6
10 Clapping Pushups
10 Inverted Row
- Bench- warm up from 40% of max up to an 8RM. Add weight slowly until the weight feels like a "10", then stop.
- Take about 10% off. Over the course of about 20 minutes, do sets of 8 at your own pace. When these reps reach a "10", stop.
- Pendlay Rows: Repeat steps 1&2.
- "EMOM Hell"
Start a stopwatch. Do one burpee-into-pullup with a pushup at the bottom of the burpee. The next minute do 2 burpee-into-pullups. Every minute on the minute, do it again, adding one rep, until you hit failure.
- 5x 25m Underwaters with freestyle return, 1:50 interval
25m Zipper Drill
25m Kick with arms extended
- 900m Freestyle swim