Friday, August 2nd

Workout of the Day
Fitness
“A. 3 Rounds
DB Ext Rotation x 6-8
rest 30sec
Decline DB Bench x 8-10
rest 30sec
Seated L-Sit x 30-60sec ”
“Teams Of 3 Complete (30min Cap)
100 Cal Row
Then
9 Rounds Rounds
100m SB Carry
45 Air Squats
45 Push Ups
Then
100 Cal Row

530PM Dynamic Upper Conjugate
“Shoulder Tap x 100
2 Rounds
Banded Lat Pull Down x 20
PVC Cuban Press x 10
2 Rounds
Single Arm DB Reverse Fly x 8 each arm”
” 10 x 3 Pendlay Row @60% + Bands
3 rounds for quality
DB Single Arm Bench Press Half Body off Bench x 6-8 reps
Single Arm Heavy DB Row x 5-6 Reps

“AMRAP 15
Rope climb x 3/2
BB Floor Press x 8
300/250m Row”
100 Banded Pull Aparts

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