Workout of the Day

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