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Workout of the day – Thursday

A) 5 sets each arm for quality 5 single arm D.B Deadlifts, 4 single arm D.B cleans, 3 single arm D.B. shoulder to overhead B) For Time 40/30 calories on the Assault bike 30 deadlifts 275/185 20 burpees over the bar *this is meant to be a sprint. Give it your all.

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Workout of the day – Wednesday

For time 50 lunges holding a Dumbbell (50/35) 40 Dumbbell snatch's (50/35) 30 goblet squats 20 push-ups 10 bar muscle ups 20 push-ups 30 goblet squats 40 Dumbbell snatch's 50 lunges holding a Dumbbell Then 3 supersets of Leg raises x 20 Russian twists x 50 Crunches x 50

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