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Workout of the Day – Wednesday November 6th, 2019 “My Fitness Pals”

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Metcon

My Fitness Pals (No Measure)

On the Minute x 20 (5 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 25 AbMat Sit-Ups

Minute 3 – Max Calorie Assault Bike or Rower

Minute 4 – Rest

Body Armor 11/6 (No Measure)

A) 4 Sets:

7 Tempo Kettlebell Deadlifts

7 Barbell Bench Press

B) 4 Sets:

7 Tempo Weighted Hip Extensions

Rest as needed between sets.
Tempo KB Deadlifts – This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.

Bench Press – Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today).

Tempo Weighted Hip Extensions – Just like the tempo KB deadlifts, this is a tempo only down. Holding a plate across the chest after getting into the hip extension, it is a regular speed up, and tempo 5s negative down.