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

11/13/15

Fitness

Workout of the Day

A.

Three rounds of:

Back Squat x 8 reps

Rest 60 seconds

Dumbbell Bench Press x 8 reps

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

Increase loads by 4-5% from those used on October 29, 2015.

B.

Complete as many rounds and reps as possible in 15 minutes of:

20 Russian Kettlebell Swings (heavy)

15 Wall Ball Shots

Run 200 Meters

Performance

Workout of the Day

A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Rest 2 minutes between sets

*Please remember, these percentages are based on last tested, successful 1-RM.

B.

Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters with Medicine Ball

15 Wall Ball Shots (20/12 lbs)

15 Kettlebell Swings (32/24 kg)

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