Workout of the Day

Fitness

A1. KB arm bar + TGU 3×3 ea Arm

A2. Seated (floor) SA Press 3×6-8 reps

B. For Time:

Row For Cal

20-18-16-14-12-10-8-6-4-2

S2OH 95/65

10-9-8-7-6-5-4-3-2-1

Performance

A1. Ring Dip (5) + hold bottom 3-5sec + 2-5 Ring Dips *3 sets

A2. GHDSU 3×12-15 Reps

B. For Time:

Sets 1,3,5

Run 200m

S2OH 115/75 x8-10 Reps

Sets 2,4,6

50 DU

Hang Power Clean 115/75 x10-15 Reps