On your own, row 500 meters, then 3 rounds for quality:
Frankenstein walk length of the gym.
10 protract/retract push-ups
10 seated kettlebell presses (easy weight, remember its a warm-up)
Spend 2 minutes on each arm improving your overhead mobility.
Workout of the Day
AMRAP in 30 minutes:
15 ring push-ups
12 deadlifts (155/108)
9 hang power cleans
6 push jerks
300 meter run
If by the end of the workout you need to run 300 meters, but don’t have the time to finish by the 30 minute mark, stay in the gym and perform more push jerks to build your score.
Post your scores to.