F!T F!X Workout

AM Workout

100 Bent Over Rows
100 Squats

(Can use any weights, barbell, dumbbells, I used a 30kg keg for both exercises)

PM Workout

3 Sets for time
Row 500m
20 Push Press

(Push Press = Stand with a light bar-bell across the front of your shoulders, your hands slightly wider than shoulder-width apart and your elbows pointed straight ahead. Bend at the hips and knees to descend about 6 inches, then quickly rise back up and explosively push the weight overhead until your arms are fully extended. Lower the weight to the starting position.)