Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats
 
Performance
A.
Five sets of:
Bench Press x 4-6 reps @ 20X1
Rest 2-3 minutes
B.
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats