Workout of the Day

Fitness

A1. Back Squat, 6 sets of 4 reps @ 65-75% of 1-RM @ 51X1
Rest 2 minutes 

A2. Pull-Ups, 6 sets of 3-5 reps @ -2 reps of failure @ 31X1
Rest 2 minutes
*For the pull-ups, choose a variation which leaves ~2 reps left each set. 

B. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Double Unders
Minute 2 – 20 Kettlebell Swings (53/35lbs)
Minute 3 – 45 seconds of Rope Climbs OR Ring Rows

 

Competition

A. Handstand Pushups, 6 sets of 3-5 reps; rest 4 minutes
*Choose a challenging variation. 
**During the rest, perform 5 TnG Power Cleans (increasing weight each set)

B. Row, 20 minutes
Minutes 1-5: 24
Minute 6-10: 26
Minute 11-15: 30
Minutes 16-20: 24

 

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