WORKOUT OF THE DAY – FITNESS

3 Rounds:
6/leg Double DB Single-Leg RDL + Rev. Lunge
6 SA DB/KB Press + 3 Windmills @2121 per arm
+
4 Sets – New Set Every 2 min:
5 Thrusters *Building each set
8-10 Sumo Deadlift Hi-pulls
30 sec Goblet Wall Sit Hold
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1-to-10 Reps:
Dumbbell Shoulder-to-Overhead
Anchored Toes-to-Bar

3 Sets:
5 Sumo Deadlift *Reset Each Rep (no T&G) **Build to Heavy set of 5
Rest 40-60 sec
6-8 False Grip Ring Rows w/10s hold @top of last rep or 3-4 Ring Pull-ups w/10s hold @top of last rep
Rest 40-60 sec
Single arm Dumbbell Shoulder Press + Push Press: (4+8)/arm
Rest 40-60 sec
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3 Rounds:
10 Dumbbell Burpees
10 Weighted Step-ups
20 Wallballs

3 Rounds
30s Double KB/DB In-Place Overhead March
8 Alternating Push-Up to-Tee
10 Russian KB Swings *Heavy but UB Sets
+
4 Sets – New Set Every 2 min:
5 Snatch Grip RDL *Build over 5 Sets
8-10 Goblet Squats
12 Alt OH Plate Lunges (6/leg)
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3 Rounds:
20 Alt. OH Plate Lunges (10/leg)
15 KB Sumo-Deadlift Hi-pulls
10 Sit-ups

3 Rounds
8 Lemon Squeezers
20 sec L/Tuck-Hang Hold
6 Goodmornings
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5 Sets for Max Reps:
1 min Cal Row/AB/Ski/Run
1 min Kettlebell Swings
1 min Box Jumps/Step-ups
1 min Alt. DB Snatch
1 min Rest

4 Sets – New Set Every 3:30
Tempo Back Squat @30X1 + Back Squats (No Tempo): 2x(1+2) – 2x(1+1)
6-8 SA DB/KB Chainsaw Row Each Arm *DB/KB starts on ground eah rep
6 Turkish Sit-up Each Arm
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For Time:
40 Single-unders -or- Plate hops
21 Kettlebell Swings
21 Goblet Squats
30 Single-unders -or- Plate hops
15 Kettlebell Swings
15 Goblet Squats
20 Single-unders -or- Plate hops
9 Kettlebell Swings
9 Goblet Squats