Workout of the Day
Fitness
A. Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run
 
Performance
A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (50/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters