Wed., Aug. 26, 2015

Wednesday Workout of the Day

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

CW: 35# DB

LW:  45# Bar, 45# Bar, 55# Bar

B.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

CW: 39 Cal.

LW: 37 Cal.

For max reps:
2 Minutes of Dumbbell Thrusters

Rest until the running clock reaches 8:00, and then…

CW: 20 - 30# DB Thrusters

LW:  25 - 20# DB Thrusters

For max calories:
3 Minutes of Concept 2 Rowing (or Assault Bike)

CW: 50 Cal.

LW: 33 Cal.

*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.