Workout of the Day
Fitness
A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
12 V-Ups
 
Performance
A.
Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar