Thursday, July 13th

Workout of the Day
Fitness
A.
Three or Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Plank (Left) x 30-45 seconds
Rest 45 seconds
Rear delt flys x8 reps
Rest 45 seconds
Side Plank (Right) x 30-45 seconds
Rest 45 seconds
B.
Three rounds for time of:
400 Meter Run
20 wtd sit ups
20 Walking Lunges with Kettlebells or Dumbbells
Performance
A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Post loads used and reps achieved.
B.
Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 70/53 Kettlebells or Dumbbells

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