Workout of the Day 
Fitness
A.Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds
B. For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters
 
Performance
A.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.
B. Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders