itness
Workout of the Day
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Kettlebell Goat Bag Swings x 10 reps
Minute 2 – Push-Ups x 10 reps
Minute 3 – Alternating Reverse Lunges with KBs x 10 reps
Minute 4 – Supine Ring Rows x 10 reps
B.
For time:
10 Burpees
20 Russian Kettlebell Swings
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings
Performance
Workout of the Day
A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Banded Deadlifts x 6-8 reps
Interval 2 – Banded https://www.youtube.com/watch?v=rX-rWx0Ujzo or Weighted Push-Ups x 10-15 reps
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees Over the Barbell