WORKOUT OF THE DAY

Thursday, 11 October 2018

Part A:
Back Rack Lunges
5 sets of 6 steps (from the rack)
Build to a heavy back rack lunge set.

Part B:
30 DB Box Step Overs (50s/35s – 24/20”)
*Every break – 5 burpees

Time cap: 5 minutes

I/C – Same
M: 25/15

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Today we’re really focusing on single leg strength through multiple planes – back rack lunges remove the grip stimulus and then when your legs are fatigued, we’re adding in the grip on the dumbbells. You’re incentivized to take big chunks of reps in Part B here.

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Circuit Fit (630am/630pm/730pm)

Part A:
EMOM 12 mins
Min 1 – 8 Strict Supine Ring Rows
Min 2 – 8 DB Strict Press
Min 3 – 15 UB Goblet Squats
Min 4 – REST

Part B:
3 Rounds
25 Russian Twists
1 Min Plank on elbows

Part C:
3 Rounds, AMRAP 3 mins
5 Burpees
10 Russian KBS
Rest 2 mins, pick up where you left off.