WARM-UP
2 Rounds
45 Seconds Row
45 Seconds Inchworm to Push-ups
45 Seconds Kettlebell Romanian Deadlifts
45 Seconds Barbell Floor Press (Slow Down)
STRENGTH
Bench Press
On a Running Clock:
[0:00]: 10 Bench Press
[3:00]: 8 Bench Press
[6:00]: 6 Bench Press
[9:00]: 4 Bench Press
[12:00]: 2 Bench Press
WORKOUT OF THE DAY
“Pirate’s Booty”
For Time:
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Targets:
Chest
Triceps
Forearms
Hamstrings
HOME GYM OPTION
For Time:
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
Dumbbells: 50/35
