WORKOUT OF THE DAY – FITNESS

3 Sets – New Set Every 1:30
5 Back Squats @21X1 *Stay lighter this week
+
2 Sets – New Set Every 2:30
8 Single-Arm Hi-pulls/arm
8 Half-kneeling DB Shoulder Press/arm
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24-16-8 Reps:
Kettlebell Swings
Goblet Squats
Dumbbell Push Press

Complete as many rounds and reps in 25 minutes of:
12 Dumbbell Ground-to-overhead
10 Burpees
12 Kettlebell Swings
-Rest 1:1 or Alt. Full Rounds w/Partner-

3 Rounds:
6-8 DB Cuban Press
6-8 Supine MedBall Hamstring Curls @30X1
6-8/arm SA KB Front Rack Squats
+
5 Sets – New Set Every 2 min:
5 Clean Grip RDL *Build to Heavy Set
6 DB Z-Press *Heavier this week
6 No Squat Wallballs *just a small bend in knees (like a push press) **As High As Possible each rep
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3 Sets – 2 min AMRAP
250/200m Row or 18/14 Cal AB
Max Squat Kettlebell Headcutters in Remaining Time
-Rest 2 min btwn sets-

3 Sets – New Set Every 2:30
Min 1: 6 Bulgarian Split Squats Left Leg
Min 2: 6 Bulgarian Split Squats Right Leg
+
3 Sets – New Set Every 2:30
3-5 Weighted Pull-ups
2-3 Wallwalks w/pause half-way up + top + half-way down
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5 Rounds
6 KB Headcutters
9 Alt. Goblet Rev. Lunges
12 Box Jump/Step-ups

3 Rounds:
8 PVC Pass Throughs @3030
10/arm SA Russian KBS
20s Banded Smurf Jacks
+
4 Sets – New Set Every 2:30 min:
8 Weighted Box Step-ups (4/leg) *KB Goblet Hold **Try to go heavier this week
10 Russian Kettlebell Swings **Try to go heavier this week
20-30sec Belly Facing HS Hold or FLR
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10 min AMRAP
2-4-6-8…
Plate Ground-to-Overhead
Alt. Plate OH Rev. Lunges
Anchored Toes-to-Bar