Workout of the Day
Fitness
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Roll-Outs x 12-15 reps @ 3010
B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20/15 Calories of Rowing
 
Performance
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.
B.
Four rounds for time of:
Run 400 Meters
25 Kettlebell Swings (53/35)
15 Toes to Bar