4 June 2015

Workout of the Day


Every 2 minutes, for 10 minutes (5 sets):

20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from before? Goal is to either go heavier today, or take two extra steps per set.


Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

(Sub weighted push ups if benches are not available.)


Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

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