Friday, August 9th

Workout of the Day
Fitness
“A. 3 Rounds
Iso DB Curl + Good Mornings x 6-8 @3111
rest 30sec
Alt DB Bench x 16-20 Reps
rest 30sec
Seated L-Sit x 30-60sec
rest 30sec
Hip Cars x 2-3 Reps Each Leg”
“Teams Of 3 Complete (40min Cap)
4 Rounds
50 Cal Ski
40 Toes To Bar or Hang Knee Tuck
30 Goblet Lunges
20 Pull Ups
10 Stone Over Shoulder

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

“4 Super sets, rest 90sec after axel
Alt Incline DB Press x 12-16
+
Axel Bar Floor Press x 8-10

“AMRAP 12
Rope Climb x 3/2
Invt BB Row x 12
DB Bear Crawl x 15m ”
2 x 5 Passive Range Hold for shoulder internal rotation (5s Holds)

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on reddit
Reddit
Share on email
Email
Share on print
Print