Workout of the Day January 9, 2018 By Coach Carlos WARM-UP 2-3 Rounds Scapular Depression x 10 reps Tricep Push Downs x 20 reps Face Pulls x 20 reps A. Strict Press 9×3 reps Push Ups (feet elevated on box) – 3x 15-20 reps One Arm DB Rows – 3×10 per arm Incline (face down) Chest Supported barbell rows – 3×15 B. Three rounds for time of: 30/20 Calories of Rowing 15 Pull-Ups Or Ring Rows 10 Ring Dips/Bench Dips