Workout of the Day:
A. 10min Row/Run/Bike
B. 3×10 Windmill
C. 3×10 Bottoms Up Press
D. 3×10 Prone Front Raise w/10sec Pause on Last Rep.
E. (30sec on 30sec off) AD 550/<100
30sec Transition
(30sec on 30sec off) Push Ups
Four Sets of Each
F. 10min Row/Bike/Run
Competition:
10min Row/Run/Bike
3×10 Windmill
3×10 Prone Front Raise
3×5 Box Squat @50-70%
4x(30sec on/30sec off) AD 550 Watts/100 Watts
:30 Transition
4x(30sec on/30sec off) Push Ups (try for 20 every set)
2x Rest 3min Btw Sets
2×25 Hip-Back Extensions