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Friday, June 28th

in Fitness, Workout of The Day

Workout of the Day

Fitness

“A. 3 Rounds
Standing Plate Tri Ext x 15-20
rest 30sec
Banded Bicep Curl x 25
rest 30sec
Quadraped Abductor Hoversx 3 ea leg
rest 30sec
Seated Knee Tuck x 20-40sec ”

“B. With A Partner (20:00 Time Cap)

6 Rounds
250m Row
Partner holds DBs in farmer position
*penalty for dropping is 10 burpees both partners

then 2 minute rest

6 rounds
200m Run
Partner holds Front Rack Position
*penalty for dropping is 10 burpees both partners

400m Farmer Carry

530PM Dynamic Upper Conjugate
“MedBall Medly x 5:00 w/ partner

2 Rounds
DB Fly x 15
DB Rear Delt x 10
SA OH DB Carry x 20m ea arm”
” Bench Press 9 x 3 @50% + Band (close, standard, wide)

3 rounds for quality

Seated DB Alt Press x 20 reps
wtd Pull Up Negatives x 3-5 reps @3-5sec


“AMRAP 15

10 DB Floor PRess
10 DB Hang Power Clean
2 Rope Climbs”
150 Banded Tricep Push Downs