Wednesday, September 20th

Workout of the Day
Fitness
A.
Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg @ 2010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
25 Kettlebell Swings
 
Performance
A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout
B.
Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders
 

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