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Tuesday, August 13th

in Fitness, Workout of The Day

Workout of the Day


A1. Box Squat (to Parallel)
10-10-10 @2X11

A2. Alt KB Row From Sumo Stance 3 x 20 Reps

A3. Leg Raise + Pulse 3 x 1-3 Reps
*rest 30-45 seconds btw each station,

C. 3 Rounds Not For Time

Heavy Farmer Carry x 40m

Heavy Sled Push or Yoke Carry x 40m

DB Bench Press x 12 Reps

SLRDL x 3-5 Reps *use KBs

*this should take around 20minutes to complete, attempt heavier loads and rest as needed btw stations

530PM Max Effort Upper Conjugate

500m Ski @1:45/2:05

Shoulder Cars x 1;00 ea side
Elbow Cars x 1;00 (same Time)

2 Rounds
Duck Walk x 10m
DB prontate+supinate x 10 ea way
DB ext Rotation x 10 ea
DB Fly x 15

Find 5 Rep Max Incline Bench Press *5 Attempts

5 x 40sec Push ups (20sec down + 20sec Up)

AMRAP 12-15

Skull Crusher w/BB x 15 reps
Heavy Farmer Carry x 40m
Wide Grip Push Ups x 10


3 x 30 each side Banded Oblique Rotations