Workout of the Day


November 9, 2018

## Sport _**A: Deadlift (5 x [75%x4x1, 80%x3x1, 85%x2x3])**_ *5 work sets total = "% x REPS x SETS" *rest 2 min b/t sets _**B: SA DB Upright Row (3x10 [5 each side])**_ *90 sec rest b/t sets _**C: Metcon (AMRAP - Rounds and Reps)**_ *Tabata Row:* 8 rounds [20s on/10s off] *90-sec rest* *then...* _**4-min AMRAP:**_ 12 Pullups 10 Chainsaw Row 40/30 10 DB Lunges 25s/15s **Every 10 meters on the rower counts as 1 rep added to your final* ## Performance _**A: Deadlift (5 x [75%x4x1, 80%x3x1, 85%x2x3])**_ *5 work sets total = "% x REPS x SETS" *rest 2 min b/t sets _**B: SA DB Upright Row (3x10 [5 each side])**_ *90 sec rest b/t sets _**C: Metcon (AMRAP - Rounds and Reps)**_ *Tabata Row:* 8 rounds [20s on/10s off] *90-sec rest* *then...* _**4-min AMRAP:**_ 12 Pullups 10 Chainsaw Row 30/20 10 DB Lunges 20s/10s **Every 10 meters on the rower counts as 1 rep added to your final*