Workout of the Day
Fitness
A.
Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed)
Rest 45 seconds
oblique opener leg raise x 5 reps
(lower back remains in contact with the floor)
Rest 45 seconds
B.
Five rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Push-Ups
 
Performance
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings 53/35
20 Push-Ups