Workout of the Day
Fitness
A. Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
A. For time:
Run 600 Meters
30 Barbell or Dumbbell Thrusters
Run 600 Meters
 
Performance
A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
B. For time:
10-1 wallballs
1-10 ring dips