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Monday, August 20th

in Fitness, Workout of The Day

Workout of the Day

A. 3 Sets

BB Rear Rack Reverse Lunge x 4 Reps each Leg
rest 30
50m (both Arms) Single Arm KB Over Head Carry
rest 30
Isometric DB Curl + Good Morning x 10 Reps (Hold DBs in fully flexed position for all 10 Reps)

B. 3-5 timed Rounds

21/15 Cal Ski
10 Burpees

*rest 120sec
*record all times

5AM, 10AM, 530PM Max Effort Lower Conjugate

500m row @1;45/2:05

Standing Hip Cars x 2 ea way
Knee Cars x 60sec ea
then
2 Rounds
BB Good Morning x 20
Supine Capsular CARs hip int+ext rotation x 3

Find 20 Rep Max Back Squat
*try and add 5-10lbs from last week

AMRAP 15

Front Rack Step Up w/DBs or KB x 20
DB/KB Bent over Row x 20 Reps
Reverse Sled Drag x 40m @3×45/2×45 (no Straps)

2min UB DeadBug w/alt leg lower