Monday, July 31st

Workout of the Day
Fitness
A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds
B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds
 
Performance
A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes
B.
Three rounds for time of:
25 Kettlebell Swings (53/35)
15 Chest-to-Bar Pull-Ups

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