Workout of the Day July 17, 2017 By Coach Carlos A. 9×3 Dynamic Bench Press with Bands Top Set Bench 3×8 Dumbbell Bench Press 3×8 Dumbbell Row 3×8 Plyo-push-ups B. Complete 3 Rounds for Time: 400 Meter Run 30 Russian KB Swings 20 Push Ups 10 Strict Pull Ups