Thursday 09-03-2020 Workout Of the Day

A. 20 min circuit
2 sled push
4 renegade rows
6 ring rows
8 double KB squat cleans
10 kneeling double bell strict press

B. For time:
dbl KB clusters @35/50#

Workout Notes/Intentions: Choose your own weights for part A with the goal of going heavy. You should need rest between exercises. Sled push is there and back. Sleds will be sprayed and wiped down between each use, and athletes can stagger where they start to accommodate for space. For renegade rows, 1 rep = row R + pushup + row L + pushup. Ring rows should be challenging; try to get as horizontal as possible, possibly even elevating feet on a box if you’re able to. Squat cleans should be heavy. The kneeling strict press will be done bilateral, and both knees on the ground. KB’s or DB’s can be used, based on what’s available. 

Part B should be a quick workout. Goal for all sets is unbroken.