Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups
 
Performance
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups