Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
B.
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds
 
Performance
A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)