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

Workout of the Day Fitness “A. Close Grip Bench Press 2-2-2-2-2-2 Build to a challenging 2 Rep *failing a set will result in a 1

Workout of the Day Fitness “A. Trap Bar Deadlift 1-1-1-1-1-1 *building to a technically sound 1 rep***** chase the sinlges with Depth jump, Stick landing

Workout of the Day Fitness “A. Superset DB Iso Row 4 x 8-10 REPS each arm DBL KB Rack Squat (to Parallel) 6-6-6-6 *hold Paralell

Workout of the Day Fitness “A. Deadstop Front Rack Split Squat Work to a Maximal Load For each leg *weak leg first ” “B. 8

Workout of the Day Fitness “A. 3 Rounds DB Roll Over x 12-15 rest 30sec BB Curl x 10 rest 30sec Bear Sit lift offs

Workout of the Day Fitness “A. Close Grip Bench Press Build to a challenging 3 rep in 5-6 sets *failing a set will result in

Workout of the Day Fitness “A. Trap Bar Deadlift 6 x 1 @90% 1 RM chase the singles with 2-3 Hurdle hops” then B. 5

Workout of the Day Fitness “A. Pendlay BB Row 4 x 8-10 REPS KB Goblet (to Parallel) 8-8-8-8 *hold Paralell for 10sec for first rep

Workout of the Day Fitness “A. 3 Sets For Quality Deadstop Front Rack Split Squat x 2 reps /leg 3 S2S R + Stone Carry

Workout of the Day Fitness “A. 3 Rounds Sup BB Tricep ext x 12-15 rest 30sec DB Curl + Press x 10 rest 30sec Int

Workout of the Day Fitness “A. Inteval work 8 sets Ski 30sec hard 30sec easy 1;00 Rest 8 Sets Max Push Ups 30sec on 30sec