Wednesday, December 7th

Workout of the Day
Fitness
A.
Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
 
Performance
A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM
B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps
Rest 5 minutes between sets, and complete a total of two sets.

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