Workout of the Day
5 Rounds
5 Bench Press
rest 1-2 mins
10 Feet on Box Ring Rows
rest 1-2 mins
10-15 GHD Hip Extensions
rest 1-2 mins
Sprint 200
rest 2-3 mins
Scale: 4 Rounds
This is not being done for time. Go at your pace. If you want to limit the rest and keep moving, fine. If you want to take long breaks, fine. Try to get heavy on the bench press and take turns on the GHD.
GHD hip extensions are going to be new for some of you. This is the weird-looking contraption in the corner of the room by the foam rollers. We’ll show you how to use it and you can use it before or after classes.
Movements:
Bench Press | GHD Hip Extension | GHD Sit-up | Ring Row | Row | Run
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Barbell Bettys
Push Press for load:
#1: 3 reps @ 50% of 1RM
#2: 3 reps @ 60% . . .
#3: 3 reps @ 70% . . .
#4: 3 reps @ 80% . . .
#5: 3 reps @ 90% . . .
#6: 10 reps @ 50% of final round of 3
Movements:
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AMRAP 12
A) 10 Cal Row
B) 15 DB Push Press
A) 15 Air Squats
B) 10 Kettle Bell Swings
Together: 20 Med Ball Sit Ups
After sit ups, Partner B becomes Partner A and starts the next round with the row.
Movements:
Air Squat | Dumbbell Push Press | Kettlebell Swing | L-Sit | Push Press | Row | Sit-up
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