Workout of the Day

Warm-up

2 Rounds
Push-up 10-15 reps
Tricep Push Down 20 reps
Single Arm Standing Reverse Fly – 10 reps each side

A.
Speed Bench 5×5 reps (Wide Grip)
Dirt 30’s (10 Skull Crusher, 10 Pull Overs, 10 Bench Press)
Wide Grip, Strict Pull Ups –  3×8 Reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Dumbbell Thrusters
15 Box Jumps (24″/20″)
20 Calories of Rowing