Workout of the Day
Part 1
OTM 20:00 Alt.
Min 1: 15/10 Calorie Machine
Min 2: Goblet Squats + Burpees*
*The reps at this station will always equal 15 but the Squat reps descend while the burpees ascend. For instance: 15 Squats + 0 burpees; 14 Squats + 1 burpees; 13 Squats + 2 burpees, etc)
Part 2
2:30 on / :30 off x 18:00 (2 rounds)
14 DB Hang Pwr Clean & Jerk + Max Situps
14 DB Hang Pwr Clean & Jerk + Max DU
14 DB Hang Pwr Clean & Jerk + Max Bar Rows
Bench Press
3 Sets:
2 Bench Press
- Rest 20 Seconds -
3 Lying Medball Chest Throws (14/10)
* Build In Weight To Technical Failure
* Aim for ~83-90% of 1RM
* Rest 2-3 Minutes Between Sets
"Three Pointer"
5 Rounds For Total Reps:
Minute 1: Dumbbell Bench Press (50/35)'s
Minute 2: Bike Erg Calories
Minute 3: Toes to Bar
Minute 4: Rest
Deadlift
3 Sets:
2 Deadlifts
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
"Mufasa"
On the Minute x 10:
3 Hang Power Snatches (115/85)
Max Bar-Facing Burpees
—-
Accessory if time allows:
Posterior Pump
[PART A]
3 Sets:
20 Feet Elevated Dumbbell Glute Bridges
* Elevate Feet Onto 45# Plates
[PART B]
3 Sets:
20 Single Leg Prone Banded Hamstring Curls (Each Side)
