Workout Of the Day

A) 9 Sets for Load
Bench Press
5-5-3-3-3-1-1-1-1 

B) Stamina II
10 Rounds with a Partner (You go – I go) (5 each partner)
1000m Bike / 500m Row / 30/21 cal Air Bike 

C) 2 Sets for Quality optional
1:00 top of Dip / Plank Hold
15 Single Arm Ring Row / Arm
1:00 Chin over Bar Hold
15 Single Arm Ring Row / Arm