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WORKOUT OF THE DAY:

Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hips, Legs
Banded Walks 30’ Lateral steps & 30’ Forward and Backward Steps

Strength: Minute 21 – 45
Back Squat 5 – 5 – 5 – 5 – 5 (Start working at 75% 1RM)

Start warming up with an empty bar for a set of 3 squats with a 3 second count into the bottom to spring out of the bottom, followed with 5 regular speed Squats. Then complete

Workout: Minute 46 – 60
Complete as many rounds possible in 8 minutes with a Burpee Speed Bump every 2nd minute:

1 American Kettlebell Swing 35 / 53
2 Kettlebell Single Arm Front Rack Lunges
3 KB Swings
4 KB Front Rack Walking Lunge
5 KB Swings
6 Lunges

Stop at minutes 2, 4 & 6 and complete 10 Burpees (Modify with 5 Burpees if this is a slow movement for you) before picking up where you left off in the AMRAP.

Score: Total Rounds and additional non completed rounds. Burpees don’t count for your score.

FITNESS CLASS
Complete 5 Rounds starting every 4th minute

1 Minute Bike
1 Minute Plank Hold
8 Kettlebell Swings
6 Walking Lunges
4 Goblet Squats
2 Burpees