Workout of the Day

WARM-UP
Tricep Push-down 40 reps
Pull a-parts 40 reps

A.
Speed Bench Press 5×5 reps (wide grip)

4 Sets:
Bradford Press 30 reps
One Arm Dumbbell Row – 10 reps
Max Rep Push-ups (Feet on a bench or box)
B.
1000 Meter Row

then;

3 Rounds
21 KB Swings
10 Burpee Strict Pull-Ups