Workout of the Day
Fitness
A.
Four sets of:
L-Seated Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30-45 seconds
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
B.
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Dumbbell Push Presses
Performance
A.
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 30-45 seconds
Rest 90 seconds
B.
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)