Workout of the Day February 6, 2018 By Coach Carlos Warm-ups 3 rounds 10-15 reps Scapular Depressions 15 reps Tricep Push Downs 15 reps Pull a parts A. Bench Press 6×6 reps Strict Pull Ups, Weighted – 3×8 reps One Arm DB Rows – 4×10 Per Arm Seated Bent Over Reverse Flys – 3×20 reps B. Complete rounds of 21, 15 and 9 reps for time of: Hang Power Clean (115/75 lbs) Bar-Facing Burpees Over the Barbell OR For time: 40 Russian Kettlebell Swings (heavy) 20 Burpees 30 Russian Kettlebell Swings 15 Burpees 20 Russian Kettlebell Swings 10 Burpees