Workout of the Day December 19, 2017 By Coach Carlos Warm-Up 2 Rounds of: Tricep Push-Downs x 25 reps Pull a part x 25 reps A. Speed Bench Press 5×5 reps (All Wide Grip) Single Arm Dumbbell Bench Press – 3 sets x 10 reps Per Arm One Arm DB Rows – 3×10 Per Arm B. Complete 4 rounds each partner, alternating rounds of: 250m Row 16 Single Arm Snatch (8 each arm) C. 3 sets of 1 minute Plank Hold