Workout of the Day

45 min AMRAP: run 200 meters 30 walking lunge 30 med ball squat thrust one min wall sit 30 med ball slam 30 med ball russian twist one min plank...

Complete 3 rounds of the following: 12 hammer curl 12 push press 12 lat pulldown 12 upright row 12 chinup 12 front raise 12 barbell curl 12 lat raise 12...

45 min AMRAP: 20 med ball squat thrust 20 med ball slam 100 jump rope 20 box jump 20 plyo box split jump 20 kb swing run 100 meters

5 rounds for time: 12 dumbbell deadlift 12 box jump 8 pullup 12 dip 12 dumbbell stiff leg deadlift 12 plyo box split jump 8 chinup 12 med ball pushup...

4 sets of 8-12 reps for each exercise bench press incline dumbbell bench press bent over row lat pulldown barbell push press barbell curl rope tricep pressdown

Complete the following for time: 200 jump rope 60 pushup   60 situp 60 lunge 200 jump rope 50 pushup 50 situp 50 lunge 200 jump rope 40 pushup  40...