Workout of the Day
Fitness
A. Strict Press
5.5.3.3.1.1.1
B1. DB Bicep Curl 4×10 alternating + 5 Together
B2. Bent Over Row 4×6-8
C. Row Intervals
:30 All Out Sprint
2:15 Rest
x 5 sets
Performance
A. Back Squat 4 x 3 (build up to 87.5%)
B1. False Grip Ring Pull Up 3×5-10
B2. Ring Dip 3×4-8 reps @2211
C. Row Intervals
:30 All Out Sprint
2:15 Rest
x 5 sets