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Tuesday, July 30th

in Fitness, Workout of The Day

Workout of the Day

Fitness

“A. Box Squat (to Parallel)
2-2-1-1-1 @2X11

B. Inverted BB or Ring Rows
3 x Max Reps”

“C. 4 Rounds

500m Row
40m Sled Push 3×45/2×45
300m Run

530PM Max Effort Upper Conjugate
“500m Ski @1:45/2:05

Shoulder Cars x 1;00 ea side

2 Rounds
Wall Walk x 3
DB Reverse Curls x 10
DB Fly x 15
DB Reverse Fly x 10


“5 attempts to find 3 Rep Max Pendlay Row

Accumulate 5 x 30sec Push ups (15sec down + 15sec Up)”

“100 Bench Press @45-55% of 1RM
*every Break do 5-6 Yates Row

(should be able to do 20+ reps for the first sets, Yates can be moderate to heavy weight)”
3 x 3 each side Banded Oblique Walk Outs