The Fitness Coalition

Workout of the Day

A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

B. Three sets of:
Back Squat:3 reps @ 85-90% of your 1-RM
-Rest 60 seconds-
Single-Arm Dumbbell Row: 10-12 reps @ 2111
-Rest 60 seconds-
+
For time:
800m Run

followed immediately by . . .

Three rounds of:
30 Double-Unders
20 Kettlebell Swings 70/53
10 Strict Handstand Push-Ups

Time cap = 15 minutes