Workout of the Day
Fitness
A. Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters
 
Performance
A. Every 3 minutes, for 18 minutes (6 sets), of Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
The goal is to build to today’s 1-RM Push Press.
B. Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters