Workout of the Day

Complete as many 200 meter sprints as possible in 45 minutes.

5 rounds for time: 15 kb swing 15 kb squat clean 15 box jump 15 alternating single arm kb swing 15 kb stiff leg deadlift 15 plyo box jump lunge...

4 rounds for time: 20 med ball squat thrust 20 med ball slam 20 box jump 100 jump rope 20 kb swing 20 med ball russian twist 20 box split...

45 min AMRAP: max rep dumbbell bench press 12 knee to elbow 100 jump rope max rep dips 12 floor wipers 100 jump rope max rep pushup 20 ab mat situp...

Complete the following for time. Break it up any way you would like: 50 pushup 50 situp 50 jump rope 50 dips 50 box jump 50 diamond pushups 50 walking...

Complete 4 rounds for time: 12 spiderman pushup 20 trx row 12 dumbbell lat raise 12 dumbbell bench press 12 dumbbell curl to press 20 tricep chair dip 12 chinup...