Friday, January 11th

Workout of the Day
Fitness
5 Rounds:
1 Minute WallBalls (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest
Dynamic Upper 530PM
“Alternating Wall Hold from Plank 2 x 30 Reps
Lateral Raise 2 x 15 Reps
Dead Hang x 60Sec”
“10 x 3 Banded Strict Press @40% 1RM + bands
3 x 12 Alternating KB seated Straddle Press
3 x 5 Weighted Pull Up”
“AMRAP 10
Rope Pull 50ft (1 rope length)
10 Push Ups
10 Straight leg Raise (floor)”
100 Inverted Rows

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