Workout of the day – Fight to the Finish

With the holidays around the corner there are a couple of ways to view your workouts.  If you are a competitive athlete – professional or recreational stay on your current game plan provided it’s working — it’s all about performance.

If you’re training for GPP (general physical preparedness) aka general fitnees, looking good naked or just wanting to mix things up a bit jump on board.  Our workouts focus on weightlifting and metabolic conditioning.

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Warm up:  3x – 250 m row, 5 inchworms, 10 empty bar good mornings

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Strength:  Deadlift
Linear Progression 3 x 5 (up 5-10#)
Veterans 3, 3, 3, 3, 3 (work up to a heavy set of 3)

Conditioning:
Spend 1 minute at each of the following 5 stations:
DB push press
lateral hops 6 – 12″
ball slams 35#/25#
Russian swings 53#/35#
row

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Take a 1 minute break and repeat for a total of 3 rounds.  The clock does not stop or reset between exercises.  One point is given for each rep except on the rower where each calorie is one point.

And remember, it’s a fight to the finish. . .

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