Thursday 10-28-2021 Workout Of the Day

A. 20 min. circuit
10 alternating seated strict dbl KB press
10 single leg glute bridge raises
10 strict toes to ring
10 dbl KB front rack half kneeling to standing

B. 9 min ladder
KB swings @35/50#

Workout Notes/Intentions: Part A is a strength circuit. The seated strict press are 10 reps total, alternating (5 per side). The single leg glute bridge raises are 5 per leg. Add weight with a DB for challenge. The strict toes to ring can be subbed for knees to elbows, but try and keep them as strict as possible. The 10 double bell half kneeling to standing are 10 reps total, 5 per side. You will start on your knees with KB’s in the front rack position. You will stand up one leg at a time and then return to your knees. Place a mat under your knees or do these on the turf. move consistently for 20 minutes, no scores will be counted.  

Part B is a 9 min ladder, starting at 3 reps and increasing by 3 reps each set. Swings are overhead if possible. Break up the pushups as needed as the sets get big.