Workout of the Day
Fitness
A. Four sets of:
Heavy Goblet Squats x 10-12 reps @ 21X1
(use a DB or KB, load so that it’s a challenge to make all of the reps)
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds
Stationary or Ring Dips x 12-15 reps @ 2011
Rest 60 seconds
B. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs
Minute 2 – 45 seconds of Side Plank (Left)
Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)
Minute 4 – 45 seconds of Side Plank (Right)
Minute 5 – 45 seconds of Hollow Rocks or Hold
 
Performance
A. Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings