Wednesday, September 21st

Workout of the Day
Fitness
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike or Row (or ski Clem)
20 Alternating Reverse Lunges with KBs or DBs
 
Performance
A. Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

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