12.3.20 Workout of the Day

December 2, 2020

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