Wednesday September 21st 2016

By September 21, 2016All Posts, Workout of the Day

Wednesday 🙂
Warmup:
6:00 of
Jog 100m
10 Banded Good Mornings
10 Wall Balls

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Rowing
20 Alternating Reverse Lunges with KBs or DBs