Thursday 10-08-2020 Workout Of the Day

A. 3-5 RNFT
5/side step ups
10 KB floor press
0:45 weighted wallsit
10 gorilla rows

B. For time:
time cap 12 mins
50 wallballs @14/20#
50 DB step overs @35/50#, 20/20”

Workout Notes/Intentions: Part A is a strength piece, alternating upper and lower body focus with each movement. Depending on the size of class and warmup, you should get in a minimum of 3 sets. If you get to your working weights quicker, you may get in an extra round or 2. Coaches will put a time limit on A to allow enough time for Part B. Use your transition from stations to rest. 

For Part B, try to use wallball targets where possible so the wall can be kept for HSPU. Double DB push press or pike pushups can be subbed for the HSPU. It’s only one round and each exercise is only done once, so try to give it a hard effort and push your sets. Hit a big first set for each exercise if you can. Short breaks.