Workout of the Day
Fitness
A. Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
B. Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes
 
Performance
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B. Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)