Workout of the Day
Fitness
A1 Front Rack Dual KB Reverse Lunge
3x 6 to 8 per side 21X1
A2 Rower Seat body saw
3×12-15 3030
B. For Time (35min Time Cap)
100/80 Cal Ski or Row
20 Dual DB/KB Get Up Sit Up
50 Double Unders
80/60 Cal Ski or Row
20 Dual DB/KB Get Up Sit Up
50 Double Unders
60/40 Cal Ski or Row
20 Dual DB/KB Get Up Sit Up
50 Double Unders
Max Effort Upper Conjugate
“2 Rounds
Ski x 12 Cal
Wide Grip Push Ups x 10-15
Prone Pass Through x 10
OH BB Carry x 20m
”
“5 attempts to find 1 Rep Max Axel Bar Incline Bench Press using red mini bands
SS
3 x 6-8 Iso Single Arm Incline KB Bench @32X1
3 x 8-10 JM Press From Pins
3 x 3-5 Banded MU Transistion”
“3-5 Sets
100m All Out Ski Sprint
5-7 SA DB Rows w/support
30sec ISO bottom Ring Push Up Hold
rest 60sec”
3 x 15 DB Bicep Curl