Workout of the Day
Fitness
A.
Four sets of:
Single-Arm Dumbbell Press x 6-8 reps
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Row 1000 Meters
 
Performance
A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds
B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups