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Monday, October 2nd

in Fitness, Workout of The Day

Workout of the Day

Fitness

A.
Four sets of:
Dumbbell or Barbell Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps (pause for :1 with chin over bar)
Rest 45 seconds

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Performance

A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes