(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

11/06/15

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

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