Workout of the Day

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