Workout of the Day


November 16, 2018

## Sport _**A: Deadlift (1RM)**_ *Take about 20 min to find 1RM *Rest as needed _**B: SA DB Upright Row (3 sets - 12/10/8 [6 each/5 each/4 each])**_ *90 sec rest b/t sets _**C: Metcon (AMRAP - Reps)**_ Tabata Row: 8 rounds (4 minutes) *-90 sec Rest* *then...* _4 min AMRAP:_ 10 Wall Balls 20/14 10 BB Bent Over Row 105/75 20 Russian Twists 20/14 **Every 10m on the rower is a rep towards your score.* ## Performance _**A: Deadlift (1RM)**_ *Take about 20 min to find 1RM *Rest as needed _**B: SA DB Upright Row (3 sets - 12/10/8 [6 each/5 each/4 each])**_ *90 sec rest b/t sets _**C: Metcon (AMRAP - Reps)**_ Tabata Row: 8 rounds (4 minutes) *-90 sec Rest* *then...* _4 min AMRAP:_ 10 Wall Balls 14/10 10 BB Bent Over Row 85/65 20 Russian Twists 14/10 **Every 10m on the rower is a rep towards your score.*