Workout of the Day
Fitness
A1. RDL x10 reps @22X1
A2. Chin Over bar x40sec
A3. Whip Lash MB Slam x8 reps per side
3 sets, rest :45 btw pieces
B. 3 RFT (16:00 Cap)
400m Run
40 Sit Ups
7 Deadlift 225/155
 
Performance
A.Dbl OH KB or DB Split Squat 3×4-6 reps ea leg
B .HSPU 3×6-10 (alternate btw strict and Kipping)
C .3 RFT (16:00 Cap)
400m Run
40 GHDSU
7 Deadlift @70-80%