WORKOUT OF THE DAY – WEDNESDAY 12/26/18

Happy Birthday Annie!

A:

  • 400 m Run
  • 4 min T-Spine (LAX)

B: x 2

  • 10 x Sotts Press
  • 5 x Scorpions
  • 10 x Air Squats

C: Lifting Skills – Overhead Squat

  • 2 sets x 20 reps with empty barbell
  • 2 x 5 reps @ 50% 1 rep max
  • 2 x 5 reps @ 60% 1 rep max
  • 1 x 3 reps @ 70% 1 rep max
  • 1 x 1 reps @ 85% 1 rep max
  • 8 x 1 rep @ 85-95% 1 rep max
    • OR Build to Find 1 Rep Max
    • 90 sec Rest Between Each Lift

D: 4 Rounds for Time

  • 12 x Ring Rows
  • 26 x Ab Mats
  • 44 x Kettlebell Deadlifts (50/35; 35/20)