Workout of the Day
Fitness
A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds
B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.
 
Score is max number of thrusters completed during the workout.
 
Performance
A. Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
 
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.