DATE

2022/03/09 Workout of the Day

RX
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)

INTERMEDIATE
4 rounds for time:

400/500-m row
15 push presses (65/95 lb)

BEGINNER
4 rounds for time:
300/400-m row
15 push presses (35/45 lb)

SKILL WORK
Pre-workout:

3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.