Workout of the Day

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Performance:

Deadlift 4×2@90

Tabata Wall Balls (20/14)

Rest 2 minutes

Tabata Situps

Rest 2 minutes

Tabata Double Unders

Fitness:

Deadlift 3×5

Tabata Wall Balls (20/14)

Rest 2 minutes

Tabata Situps

Rest 2 minutes

Tabata Double Unders

Performance:

Bench Press 3×5

10 Front Squats (135/95)

5 Muscle Ups

8 Front Squats

4 MU

6 Front Squats

3 MU

4 Front Squats

2 MU

2 Front Squats

1 MU

Fitness:

Pushups 6×6

10 Front Squats (95/75)

15 C2B Pullups

8 Front Squats

12 Pullups

6 Front Squats

9 Pullups

4 Front Squats

6 Pullups

2 Front Squats

3 Pullups

Performance:

Pullups 4xME

4 Rounds; Rest ~ 1:1

500m Row

400m Run

Fitness:

Pullups 3×5

4 Rounds; Rest ~ 1:1

500m Row

400m Run

Performance:

Back Squat 4×2@90

5 Rounds:

5 Shoulder to OH (135/95)

10 Toes to Bar

15 Box Jumps (24″/20″)

Fitness:

Back Squat 3×5

5 Rounds:

5 Shoulder to OH (95/75)

10 K2E

15 Box Jumps (24″/20″)

 

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