Friday, December 30th

Workout of the Day
Fitness
A.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 60 seconds
Stationary Dips x 10-15 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
30 Strict Pull-Ups
Run 800 Meters
 
Performance
A.
Five sets of:
Deadlift x 3-4 reps @ 2111
(let the barbell settle on the ground between every rep)
Rest 90 seconds
Ring Dips x 10-12 reps @ 1111
(hold for 1 second in the bottom and top positions)
Rest 90 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Chest-to-Bar Pull-Ups

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