Workout of the Day
Strength
12 minutes
3 One and One Quarter Front Squats
7 Sets building up in weight (From the ground)
“Pulley”
90 seconds Row Max Cals
60 seconds Suitcase Step ups (hold two kbs or dbs at your side) Max Reps
30 Seconds Pull Ups
*30 Seconds Transition between each station
3 Rnds
Fitness: 35s/26s or 25s
Performance: 53s or 50s/ 35s
Score: Total cals + total pull ups + total step ups
Drive
Strength
8 Push Press (1 arm, 8 per side)
10 Squats (Pause at the bottom of every rep for 2 seconds)
10 Bicep Curls (12 each side or hold db with two hands and do 12 total)
5 sets
Workout
0-6 Minutes
21-15-9
Thruster
Burpee
*Rest with remaning time
6-10 15-12-9
Thruster
Burpee
