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Workout of the Day

December 14, 2018 By Coach Carlos

Warm-Up

2 rounds

10-15 Push-Ups

20 Tricep Push Downs

20 Pull A parts

A.
Speed Bench Press – 9 sets (3 at each grip) x5 reps

Flat Dumbbell Bench Press – 4×20 reps

3 sets of:

Plank Hold – 1-minute SUPERSET Max Toe Touches

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows
20 Hollow Rock 0r Hollow Hold 30s

*Renegade Rows = Row Left, Row Right, Push-Up

Filed Under: Workout of the Day [WOD]

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