Workout of the Day
Fitness
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Plank ups x 10 reps
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 3111
Rest 45 seconds
B.
In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
30 Kettlebell Swings
 
Performance
A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 3 minutes
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
30 Kettlebell Swings
Max Reps of Pull-Ups