Workout of the Day – Friday October 9th
Warm up
2 rounds
40sec Hollow rocks
10 back squats
30sec hollow rocks
10 strict press
6 tempo push ups (6 count down)
12 single leg v-ups
1st rd PVC Pipe
2nd rd empty barbell
Strength
Strict press
2 x 4 @ 75%
3×3 @ 80%
Conditioning
3 rounds
21 pull-ups
10 burpees to a 6″ target
17 alt. KB snatches (35/53)
10 burpees over KB
2020 10 08