Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
B.
Three rounds for time of:
Run 400 Meters
40/30 Push-Ups
 
Performance
A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes
B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups