Workout of the Day
Fitness
A.
Three sets of:
sandbag squat x 8-10 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
oblique leg raise or static hold x 30-45 seconds
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds
Rest 45 seconds
B.
Four rounds for time of:
400 Meter Run
7 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Performance
A.
Three sets of:
Barbell (rear rack Reverse Lunges x 8-10 reps each leg
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes
B.
Three rounds for time of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run