Workout of the Day
Fitness
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Shoulder Press x 6-8 reps @ 20X1
Station 2 – Side Plank x 45 seconds each side
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
B. Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Thrusters
12 Box Jump or Step-Overs
12 Anchored Sit-Ups
 
Performance
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders