Tuesday, October 3rd

Workout of the Day
Fitness
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
sand bag floor press x 10-15 reps @ 2011
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
15 Calories of Assault Bike (or Rowing)
 
Performance
A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds
B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)

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