Aspyr Personal Training - Workout of the Day (WOD) - Sunday 15th April 2018

Warm Up

500m row

10 x Squats

10 x Lunges

10 x Press ups on knees

10 x Sprinter Start

10 x Glute Bridge

Sets = 3

Benchmark

1 min squats w/6-8kg

30 sec rest

1 min lunges w/6-8kg

30 sec rest

1 min crunches w/10kg

30 sec rest

1 min press ups

30 sec rest

Plank for as long as you can

Main Set

10/12/14/16/20 x Chest Press @ 20kg

10 x Press Ups

30 sec rest

Sets = 3

10 x Deadlifts @ 40kg

10 x Squat jumps over the bar

30 sec rest

Sets = 3

10 x Row with barbell @ 20kg/40kg

10 x TRX Row

30 sec rest

10 x Single leg squats w/weight

10 x Bulgarian Split Squat

30 sec rest