Fri., April 17, 2015

Friday Workout of the Day

A.
Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

Use same loads as used on March 30, 2015, but try to achieve two more reps in each set.

CW: 105# DL, 35# DB

LW: 65# DL, 20# DB

B.
Three rounds for time of:

Run 400 Meters
25 Kettlebell Swings
25 Push-Ups

CW: 16:56

LW: 20:53