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