Monday, September 18th

Workout of the Day
Fitness
A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.
 
Performance
A.
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
B.
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
 

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