Workout of the Day


March 27, 2019

Sport

A1: Back Rack Lunge (3x10 [5 each side])

*Rest 30 sec then go to A2

A2: Box Jumps (3x5)

*Rest 30 sec then go to A3
*Choose height and put in notes
*You may use wt if you want

A3: 3-way Shoulder Raises (3x15 [5 each way])

Front/Lateral/Bent

*Rest 30 sec then back to A1 for 3 total sets

B: Metcon (AMRAP - Reps)

3 rounds for max reps:
:30 Row (Cals)
:30 rest
:30 Alt. 1-arm DB Snatch 40/30
:30 rest
:30 Sit Ups
:30 rest
:30 Burpees

Sport

A1: Back Rack Lunge (3x10 [5 each side])

*Rest 30 sec then go to A2

A2: Box Jumps (3x5)

*Rest 30 sec then go to A3
*Choose height and put in notes
*You may use wt if you want

A3: 3-way Shoulder Raises (3x15 [5 each way])

Front/Lateral/Bent

*Rest 30 sec then back to A1 for 3 total sets

B: Metcon (AMRAP - Reps)

3 rounds for max reps:
:30 Row (Cals)
:30 rest
:30 Alt. 1-arm DB Snatch 30/20
:30 rest
:30 Sit Ups
:30 rest
:30 Burpees