Friday, July 12th

Workout of the Day
Fitness
“A. 3 Rounds
DB RollOvert x 12
rest 30sec
Incline DB Curl x 8-10
rest 30sec
Spine Segmentation x 1 rep
rest 30sec
Seated L-Sit x 20-40sec ”
“B. “”Team Barbara””
Teams of Two
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats”
530PM Dynamic Upper Conjugate
“MedBall Medly x 3:00 Use Wall
2 Rounds
DB Curl x 15
DB Single Arm Cuban Press x 10
2 Rounds
Single Arm DB Fly x 8 each arm”
” Bench Press 9 x 3 @60% + Band (close, standard, wide)
3 rounds for quality
DB Decline Bench Press x 8 reps
DB Row x 5-6 reps @3331

“AMRAP 15
10-9-8-7-6-5-4-3-2-1
Floor 135/95
GHDSU
*1 Rope Climbs after each round”
3 x 20 Tate Press (lighter)

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