Workout of the Day


July 8, 2019

Sport

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

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

A2: Box Jumps (4x5)

*Put height in comments
*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 sets

B: Metcon (AMRAP - Rounds and Reps)

12-min AMRAP:
10 Burpees
20 KB Swings 53/35
50 Double Unders
30 Russian Twists 20/14

C: 400m Run (Time)

Max Effort 400m Run


Performance

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

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

A2: Box Jumps (4x5)

*Put height in comments
*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 sets

B: Metcon (AMRAP - Rounds and Reps)

12-min AMRAP:
10 Burpees
20 KB Swings 35/26
50 Single Unders
30 Russian Twists 14/10

C: 400m Run (Time)

Max Effort 400m Run