Workout of the Day
Fitness
A. Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds
B. Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)
Rest 2 minutes between sets, and complete a total of four sets
 
Performance
A. Take 15-20 minutes to build to today’s heavy Jerk
B. Against a 2-minute running clock, complete:
25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.