Friday, August 23rd

Workout of the Day
Fitness
“A. 3 Rounds
DB Tate Press x 15 Reps
rest 30sec
JM BB Press x 15 Reps
rest 30sec
Strict Toes to Bar x 6-8 Reps *eccentric for 3 count

“Teams Of 2 Complete
AMRAP 30
Buy In:
50 Stone Over Shoulder
Then
60 Cal Bike
40 Wall Ball
20 Burpees
100m Stone Carry ”
530PM Dynamic Upper Conjugate
“Shoulder Tap x 150
2 Rounds
Banded Lat Pull Down x 20
Bear Crawl x 20m
2 Rounds
Banded Pull Apart x 20
Cap Cars Shouldter int+ext Rotation x 3 ea arm

“5 Monster sets, rest 90sec after axel
Incline DB Press x 6-8 *hold bottom of last rep for active 10 count
+
Close Grip Bench Press x 6-8
+
Hanging Wipers x 6-8
*do the wipers with straight leg or knees tucked

“AMRAP 12
HEAVY Renegade Row x 10 reps (total)
ISO Banded Curl + Squat x 6-10 Reps @3111
Single Arm OH BB Carry x 40m (use the short BBs)”
2 x 5 Partnered Passive Range Hold for shoulder Flexion (5sec hold)

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