WORKOUT OF THE DAY – THURSDAY 1/3/19

A: 

  • Bike TABATA
  • 4 min Lat Smash with Foam Roller
  • 4 min T-Spine (LAX)

B: x 3

  • 12 x Alternating Seesaw Press
    • Front rack, hold one side and press opposite side. As one side comes down the other side goes up.
  • 18 x Alternating Bent Over Row with Kettlebell
    • Hinge hip, kettlebell starts and ends on the floor; not a seesaw; Start from dead stop. 
  • 8 x Glute Bridge on Bench
    • Arms straight; lower kettlebell from over chest to overhead position and return; focus on proper glute bridge; no hyperextension.

C: Score with total reps from all rounds

  • 5 min AMRAP 
    • 25 x USA Kettlebell Swings (53/35)
    • 8/8 x Single Dumbbell Strict Press (No Alternating; 25/15)
  • Rest 2 min
  • 5 min AMRAP 
    • 20 x USA Kettlebell Swings (53/35)
    • 5/5 x Single Dumbbell Push Press (No Alternating; 35/25)
  • Rest 2 min 
  • 5 min AMRAP
    • 15 x USA Kettlebell Swings (53/35)
    • 2/2 x Dumbbell Push Jerk (No Alternating; 50/35)