Workout of the Day
Fitness
A.
Three sets of:
Split stance Deadlift x 10 reps each leg
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters
 
Performance
A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes
B.
For time:
Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters