Warm-up: 200m Run then 3rds of: 5 Kettlebell Windmill (each) 5 Single Arm Kettlebell Press (each) 5 Ring Row Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3 Workout of the Day: 2 person team 4rds each 12/10 Calorie Row + 4 Dumbbell Lungsters...Read More
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