Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Supinated-Grip Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
B.
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
 
Performance
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.