Workout of the Day
A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds
 
B.
For time:
Row 500 Meters
 
When the clock reaches 4 minutes…
 
For time:
30 Dumbbell Man-Makers
 
Note two separate times – ex 1:34/4:20 (35 lb DB)