Sunday 10-10-2021 Workout Of the Day
A. 5 RNFT
5 heavy KB thrusters per side
0:45 single arm OH hold/walk
5 heavy step ups per side
0:45 wallsit, weighted
B. 3:00 on / 1:00 0ff x 4
30 air squats
20 plate sit-ups @15/25# plate
10 renegade rows (row + row + pushup = 1)
Workout Notes/Intentions: Part A you can complete at your own pace. Try to go heavy with weights and rest as needed between movements. Thrusters are single arm, 5 per side. Step ups should be heavy as well, 5 reps per leg, weighted however you choose.
Part B will be 3 minutes of work, 1 minute of rest for 4 sets total. Pickup where you leave off every set. Plate sit ups will be down by touching the plate to the ground behind your head at the bottom, sitting up and holding the plate above your head locked out at the top of the sit-up. Renegade rows are done with 2 dumbbells. Row right, row left and pushup = 1 rep.