Fri., March 20, 2015

Friday Workout of the Day

A.
Every minute on the minute for 12 minutes (4 sets):

Station 1 – Romanian Deadlift x 8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm

CW: 95# RD, 20# DB for Rev. Lunges, 30# DB for Presses

LW: bar for RD, bar for Rev. Lunges, 20# DB for Presses

B.
Every minute on the minute for 15 minutes:

5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

CW: 8 Rds. (7 @ 2 min., 1 @ 1 min.), 20# DB Ren. Rows

LW: 8 Rds. (7 @ 2 min., 1 @ 1 min.),  20# DB Ren. Rows

C. Every 2 minutes, for 4/5 sets:

100 meter Farmer’s Carry (as heavy as possible)

CW: 45# plates

LW: 25# plates