Wednesday November 15th 2017

By November 15, 2017Workout of the Day

Wednesday

A.
Three sets of:
Pull-Ups*** x 3-5 reps @ 51A1
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

***(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight as possible while maintaining a 5 second descent.)

B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Burpees
10 Barbell or Dumbbell Thrusters

Boom Lite

Same as above. Modify as needed.