Workout of the Day
A. 3 Rounds
Alt DB Incline Bench x 16-20 Reps
rest 30sec
BAnded Tricep Push Down x 30 Reps
rest 30sec
Strict Toes to Bar x 6-8 Reps *eccentric for 3 count
rest 30sec
Hip Cars x 2-3 Reps Each Leg
Teams Of 2 Complete:
AMRAP 20
100m Run
20 RKBS
100m Run
20 Sit Ups
100m Run
20 Hand Release Push Ups
100m Run
20 Alt DB Snatch
100m Run
20 Goblet Squats
530PM Dynamic Upper Conjugate
Shoulder Tap x 150
2 Rounds
Banded Lat Pull Down x 20
Bear Crawl x 20m
2 Rounds
Banded Pull Apart x 20
Cap Cars Shouldter int+ext Rotation x 3 ea arm
5 Monster sets, rest 90sec after Plank Saws
Incline DB Press x 8-10 *hold bottom of last rep for active 10 count
+
Axel Bar Floor Press x 6-8
+
Ring Plank Saw x 6-8
AMRAP 12
Strict Pull Up x 5/3
DBL KB OH Carry x 50m
DB Renegade Row Bear Crawl x 10m
2 x 5 Passive Range Hold for shoulder internal rotation (5s Holds)
Friday, August 16th
More from Heyday Elite Fitness
While most diets focus on severe calorie restriction (eating less) and excessive cardio (doing more) we try to take a bit of a different approach.
Tell me if you’ve ever said something like this, “I wanna GET in shape” “I wanna GET skinny” “I wanna GET more of this….GET better
I’m going to let you in on a dirty little secret… If I only did things I **felt** totally capable of…. I’d DO VERY little.
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