Posted by & filed under Workout of the Day.

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Hey Diablo Moxie.. how did you like those new rowers yesterday!?!  From bands to barbells to new rowers… we are one lucky box :)

WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 20

  • Shoulders – Use a Lacrosse Ball in your upper back to work through any sticky spots around your Scapula
  • Coaches’ Choice Group Dynamic Warm Up

Strength: Minute 21 – 40

Bench Press 10-10-10

Super Set: Banded Pulls 15 – 20 Between sets, 2 total sets.

Focus on Pulling your elbows down and retracting the shoulder blades to maximize the use of your pulling muscles

Workout: Minute 41 – 60

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

  • Dumbbell Burpee Deadlift 30 / 45
  • Box Jumps 20” / 24”

Or

10 – 8 – 6 – 4 – 2

  • Dumbbell Burpee Deadlift 20 / 30
  • Box Jumps 12” / 18”

Score: Total time

The Dumbbell Burpee Deadlift will start once you touch your chest to the ground while holding onto your Dumbbells. Once you touch chest to the ground, push yourself up and jump or step to your feet and stand up with the dumbbells. You do not have to jump at the top of the burpees.


FITNESS CLASS: Complete 4 rounds starting every 5 minute on the minute.

  • 400m Run
  • 10 Burpee Deadlift
  • 10 Box Jumps
  • Max Strict Pull-ups

Pace out your Pull ups until you reach the 5th minute and have to start over.