Workout of the Day
Fitness
A1. Back Squat x8 Reps @3011
A2. DB Bench Press x8 Reps @2011
A3. V-Ups x10-15 Reps
3 Rounds (rest :60 btw Movements)
B. EMOM for 15
Min 1-15 KBS + 5 Goblet Squat
Min 2- 30 sec of Rowing (start at 15 and end at 45)
Min 3- 6-8 Strict Pull Ups
 
Performance
A. Front Rack Split Squat 3×4-6 reps per leg
B1. Eccentric Strict dHSPU 3×3-5 @;5 Descent (kick down and kick back up)
B2. Single Leg Squat off Box 3×6-8 reps per leg
C. AMRAP 9min
HSPU 3.5.7.9.11….
Deadlift (185/110) 6.9.12.15.18….