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 6 1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3 Workout of the Day: 500m Row 400m Run 30 Ball Slam 25 Dumbbell Hang Clean and Jerk...Read More
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