Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Push-Ups
10 Toes to Bar
100 Meter Run
 
Performance
A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar