Workout of the Day
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 1 rep
#6: 1 rep
#7: 1 rep
Movements:
—
4 Rounds
15 Double DB Push Press (40/25)
15 Up Downs
This is meant to be a sprint. Pick a weight that you can do the first round 15 reps unbroken. Some of you might want (need) to upscale if we don’t have enough dumbbells for everyone.
Be sure to use your legs on the drive and finish with your arms even with your ears and midline…not out in front over your toes.
Movements:
Dumbbell Push Press | GHD Sit-up | Push Press | Run
—
Barbell Bettys
Front Squat
5 x 3 or 3 x 5
Back Squat
1 x 20
Movements:
—
1) 12-15 KB Swings
2) 5-8 Bench/Box Dips
3) Row :30 HARD!
Movements:
Bench Press | Kettlebell Swing | Ring Dip | Row
—