Workout of the Day January 23, 2018 By Coach Carlos 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