Wednesday September 11th 2019

By September 10, 2019Workout of the Day

Wednesday

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Strict Press x 3 reps @ 21X1

B.
For time:
15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

Boom Lite

A.
Every 90 seconds, for 12 minutes (4 sets) of:
Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Your goal is to use at least as much, and preferably slightly more weight than you used last week for these two movements.

B.
For time:
15 Strict Handstand Push-Ups or L-Seated DB Presses
30 Alternating Cossack Squats with KB Goblet Hold
45 Kettlebell Swings
60 Push-Ups
45 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold
15 Strict Handstand Push-Ups or L-Seated DB Presses