Wednesday Workout

Just completed this workout yesterday and I really enjoyed it.  A great way to start off with some sprints when you are fresh, followed by some functional movement training and end with some great weight lifting.  Enjoy

The Mini Blaster

5 Rounds of:

10 second sprint on the treadmill at 25% incline @ 8, 9, 9.5, 10, 10 mph followed by

30 seconds on the 1 pound rope.  Every minute on the minute


3 Rounds of:

10 lateral hops over a 24 inch hurdle, 10 TRX Rows, 10 Burpee’s from the floor, Farmer’s walk with 53 lb kettlebells about 25 yards down and back, 10 medicine ball slams.

3 Rounds of:

10 reps of a 1 arm single leg deadlift with 30, 35, 35 lb dumbbell, 10 1 arm squat curl press with same dumbbell, 40 alternating band pulls, 10 kettlebell swings, 10 ab wheel roll outs.

Finished off with medicine ball power rotary tosses against the wall.  10 on each side being perpendicular to the wall and 10 on each side facing the wall.


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