THOR Day Challenge

30 seconds of work with 10 seconds of rest.
Perform 2 rounds back to back.

- Jumping Jack
- Toes to Bar
- Band Clean and Press
- Rollout
- Inverted Row

Back and Legs

Burpee – 8
Face Pull – 6
Kung Fu Lunge – 6 each side
Row – 10
Squat – 12

Reverse Lunge – 8 each side
T Push Up Holds – 4 each side
Squat to Stand – 8
Ice Skaters – 8 each side
Push Up with Shoulder Tap – 6
Mountain Climbers – 15 each side
Squat – 10
Perform 3-5 rounds.

Goblet Squat and Carry

Complete 10 goblet squats.  Take the weight in one hand and walk 30-40 feet. Turn around and return to starting position.  Complete 10 goblet squats and then walk 30-40 feet with the opposite hand.  Return to starting position and repeat this cycle 3-5 times.  The weight can be held overhead, at the shoulder, or down by the side.

THOR Day Challenge – Birthday Edition

Its my birthday so I’ll do the exercises I want to do!  I actually like to give things on my birthday so here is a good finisher.  6 exercise interval with 32 seconds of work with 8 seconds of rest between.  Rest a few minutes and repeat the entire circuit.  Shoot for 3-4 rounds.

32 : 8
– Bridge
– Push Up
– Goblet Squat
– Renegade Row
– Swing
– Plank

I used 24 kilo kettlebells but you can use dumbbells or bodyweight.
For the push ups I chose Spider-man version but youre free to use any version you like.
If unable to use weight on the renegade rows, from the push up start position, tap right hand to left shoulder then tap left hand to right shoulder.

Give it a try and let me know how it goes in the comment section below.