Workout of the Day
Fitness
“A. 2 Rounds – CNS PREP
5 Tall Box Jumps (land with straight legs – priority is catching your body in a tall position)
5 Slam Ball (POWER)”
“3 Rounds – Build pace a little each round
15 Banded Russian Swings
15/12 Cal Row
rest 60sec”
“4 Rounds – Slow Down and Control
8 Ring Body Saw
4-6 Single Arm Ring Row/arm 2111”
C1. GHD Hip Extension
“B. Deadlift From Blocks
4,4,4,4; rest 3mins Barbell is set up just above knee – adjust blocks appropriately
”
51X1; 8,6,6; rest 45sec
C2. T Bar Row
30X1; 6-8reps; rest 45sec x 3 * Loop a towel or strap around the bar if you don’t have an attachment.
C3. Alternating DB Bicep Curl
30X0; 6-8/arm; rest 90-120sec x 3
D. Turkish Get Up
3/arm – unbroken; rest as needed x 4sets/arm
Friday
“2 Rounds
Push Ups @3111 x 10 reps ea direction
KB OH Carry x 10m ea arm
Kneeling Bottoms up press x 5 ea
”
“Every 45sec x 12 sets perform 3 Banded Axel Bar Bench Press @40% 1RM
SS
Single Arm DB Bench Press 3 x 8-10
GHD Hip Ext + DB Row 3 x 10 Reps
”
“AMRAP 15
1-3 Rope Climb
10m DB Bear Crawl + Push Up
10 Cal Ski
”
CHin Over Bar Hold accumulate 90sec