Workout of the Day
Fitness
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – Ab-Rollouts x 10-12 reps @ 3010
B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing
 
Performance
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing