Workout of the Day
Fitness
A.
Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
B.
Five rounds for time of:
5 Dumbbell Complexes*
20 V-Ups
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
 
Performance
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps