Workout of the Day
Fitness
A. Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
B. Five rounds for time of:
Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups
 
Performance
A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B. Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups