Workout of the Day


July 1, 2019

Sport

A1: DB Bench Press (4x16 [8 each side])

*Alt. flexed
*8 reps each side
*Go straight to A2

A2: Box Jumps (4x5)

*Choose box height
*Go straight to A3

A3: Single Leg RDL (4x16 [8 each side])

*8 reps each side
*Use DB or KB
*Rest 60 sec then back to A1 for 4 total sets

B: Metcon (Time)

For Time:
200m Run
21 T2B
21 HSPU
200m Run
15 T2B
15 HSPU
200m Run
9 T2B
9 HSPU

C: DB Row - 3x10

*Both sides at the same time


Performance

A1: DB Bench Press (4x16 [8 each side])

*Alt. flexed
*8 reps each side
*Go straight to A2

A2: Box Jumps (4x5)

*Choose box height
*Go straight to A3

A3: Single Leg RDL (4x16 [8 each side])

*8 reps each side
*Use DB or KB
*Rest 60 sec then back to A1 for 4 total sets

B: Metcon (Time)

For Time:
200m Run
21 Hanging Knee Raises
21 Seated DB Press 25/15
200m Run
15 Hanging Knee Raises
15 Seated DB Press 25/15
200m Run
9 Hanging Knee Raises
9 Seated DB Press 25/15

C: DB Row - 3x10

*Both sides at the same time