Friday, July 21st

Workout of the Day
Fitness
A.
Two sets of:
Romanian Deadlift x 2-5 reps (extremely slow and controlled)
Rest 60 seconds
Push-Ups x 12-15 reps @ 2010
Rest 60 seconds
B.
Two sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds
C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters
 
Performance
A.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes
B.
For time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (70/35)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (70/35)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups

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