Workout of the Day Weighted Pull-up Find your 5 rep max. 5,5,5,5,5 then Tabata Tire Strikes Rest 1 minute Tabata Hanging Knee Raises Rest 1 minute Tabata KB Swings Rest 1 minute Tabata Russian Twists Post your scores to the Whiteboard.
Workout of the Day Deadlift Find your 3 rep max. 3,3,3,3,3 then 5 rounds for time of: 5 Deadlifts @ 50% of 3RM 10 Box Jumps (24/20) 200m Run / 250m Row Rest 30 seconds Post your scores to the Whiteboard.
Workout of the Day 8 Minute AMRAP of: 10 Calorie Row 20 Ground to Overhead with Plate 30 Ribbons then 8 Minute AMRAP of: 10 Ring Rows 20 Sit-ups 30 Double Unders then Run 800 m with a med ball Post your scores to the Whiteboard.
Workout of the Day 5 rounds NOT for time of: 5 Shoulder Press @ 75% of 1RM 10 Barbell Curls 15 Ball Slams 20 Gorilla Rows 15 Push-ups 10 Weighted Step-ups 5 Chin-ups Post your scores to the Whiteboard.