Friday, October 13th

Workout of the Day
Fitness
A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Walking Lunges with Kettlebells x 20 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Dumbbell Push Presses
15 V-Ups
 
Performance
A.
Take 15-20 minutes to build to today’s 1-RM Push Press
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar
 

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