10.22.2021

Workout of the Day

A. 4 Sets:

  • A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds
  • A2: RFESS x 8 (Left) @ 30X1 – Rest 45 seconds
  • A3: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk)
  • A4: 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
  • Rest 45 seconds

B. Every 5 minutes, for 20 minutes (4 Sets)

  • Run 400m
  • Double Under or Bear Hug Sandbag Squat x Max Reps until 3:00 mark

-Rest 2 minutes

*Alt. DU & SB Squat each set and perform 2 of each.

*Post times for each set and load used to the whiteboard.

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