Monday, October 9th

Workout of the Day
Fitness
A.
Four sets of:
Deadlift x 6-8 reps (no touch and go, control weight up and down)
Rest 45 seconds
Push-Ups x 10-15 reps (pause for :1 in bottom)
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
oblique Leg Lowering x 5-10 reps
(lower back remains in contact with the floor)
Rest 45 seconds
B.
Three rounds for time of:
500 Meter Row
10 Dumbbell Thrusters
10 Burpees
 
Performance
A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes
B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes
 

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