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Friday, July 5th

in Fitness, Workout of The Day

Workout of the Day


“A. 3 Rounds
DB Incline Tate Presst x 15
rest 30sec
Incline Zottman Curl x 8-10
rest 30sec
Spine Segmentation x 1 rep
rest 30sec
Seated Knee Tuck + alt Leg Extension x 20-40sec ”

“B. AMRAP 15 in teams of 3
for max tonage, teamates rotating stations as needed but must remain in order, 1-5 rep range for each movement:

Sumo Deadlift
DB Floor Press
Box Squat

530PM Dynamic Upper Conjugate
“MedBall Medly x 3:00 Use Wall

2 Rounds
DB Curl x 15
DB Front Raise x 10
Lateral Raise x 10

2 Rounds
Single Arm DB Fly x 8 each arm”
” Bench Press 9 x 3 @55% + Band (close, standard, wide)

3 rounds for quality

DB Decline Bench Press x 10 reps
Chest Supported DB Row x 5-6 reps @3331


Power Clean 135/95
Push Ups
*2 Rope Climbs after each round”
150 Banded Tricep Push Downs