Workout of the day – Wednesday January 25th
Warm up
3 rounds:
10 cal row
10 wall balls
10 empty BB push presses or 10 DB push presses (light)
Endurance
3 rounds for time, with cash out:
30 wall balls 20/14 lbs
30 sumo deadlift high pulls (BB: 75/55 lbs – KB: 24 /16 kg)
30 box jumps 24/20 in
30 push presses (BB: 75/55 lbs – KB: 24/16kg for single KB push presses, 15/arm)
30 cal row
30 pushups
Then, cash out: 30 squats – BB: back squat 135/95 lbs taken from the ground, or DBs: 2×50/35 lbs front rack squats
Time cap: 32 min
Note: Use this workout as a ‘move well’ session if you are feeling tight from the past few days. Scale down the weight and/or reduce reps to 20 on each movements.
2023 01 24