MONDAY 7/11/16

WORKOUT OF THE DAY:

EMOM for 8 min:
3 Bench Press @ 50% of max from 7/1/16 (OR 6 plyo pushups)
-be fast, not heavy; improve the position if you are new to the movement

then,
3 Rounds for Max Reps:
Dumbbell Rollbacks, 30lbs/20lbs each
Rest 90 Seconds

then,
AMRAP 10 Minutes:
Row 300/250 meters
10 Ballistic Push-ups to Plates
5 Bar Muscle Up

[*Each meter rowed is considered a rep.]