Workout of the Day
11 minutes to complete
3 Rounds
10 DB Front Rack Lunges (40/25)
4 Man Makers
or
87 Burpees
Movements:
Burpee | Dumbbell Front Rack Lunge | Man Maker
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3 Rounds
Run 800
50 Sit Ups
Trying to give you guys a little rest on the shoulders. Plus, we haven’t run long in a while and it should be a decent day. Have fun!
Want to upscale the workout? Med Ball Sit Ups!
Movements:
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Barbell Bettys
Choose your last lift of 2018!
5 rounds of 3 reps (5×3)
Choices include:
Deadlift (regular or sumo)
Squat (back, front, or overhead)
Press (strict, push, or bench)
Movements:
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For Time:
30 Box Jumps (20 in)
30 Kettlebell Swings (25 lb)
30 Lunges
30 Knee Raises
30 DB Push Press (35 lb)
30 Wall Balls (14 lb)
30 Sit Ups
Time cap is 20 minutes, so the clock will save you on this one!
Movements:
Box Jump | Burpee | GHD Back Extension | Jump Rope (Double Unders) | Kettlebell Swing | Knees-to-Elbows | Pull-up (Jumping) | Push Press | Walking Lunge | Wall Ball Shot
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