Workout of the Day
Fitness
Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
L-Seated Dumbbell Presses x Max Reps
(use a weight that you could press for 8-10 unbroken reps)
Rest exactly 4 minutes, and then . . .
Complete as many reps as possible in 4 minutes of:
Dumbbell Burpee Box Step-Ups (20″)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Pull-Ups
5 Dumbbell Thrusters
(same weight as was used for L-seated presses)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Jumping Lunges (or Alternating Reverse Lunges)
15 V-Ups
 
Performance
Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar