Workout of the Day

Wednesday, August 12, 2020

A) 4 Sets

10 Banded RDLs (3s eccentric)

RIGHT INTO

5 DB Hip Thrust with/5s hold

B) 21-15-9 for Time

C2B Pullups

Burpees to Plate

PARTNER FINISHER(you go/ I go)

3x 100m DB Farmer’s Carry

A1) 3x 21s Strict Press

A2) 20-30 Partner Push Candle

Sticks

B) 5x200m Run (600/500m AB)

Starting every 2min

*goal is for each time to be

within 5s window

FINISHER:3 sets, start every 4:00

20s Pushup – 10s Rest

20s Tricep Press Down – 10s Rest

20s Overhead DB/KB Hold

A1) 3×10 Back Squats @ 31X1
(55-65% 1RM)
A2) 3x 10-20 Kipping Pullups +
30m plate pinch carry

B1) 3×15 BB Good Mornings
B2) 3x 20/20 DB Curls

C) 10min Partner AMRAP
“You Go/I Go” Style
15/10 Cal AB
15 WBS (30/20)