Friday, July 13th

Workout of the Day
Fitness
A. AMRAP 7:
7 DB OHS L
7 Jumping Pull-Ups
7 DB OHS R
7 Jumping Pull-Ups
B. EMOM 6(3 Sets):
Even: 8-12 chest supported DB flys
Odd: 8-12 Lat Pull-Downs
C. Within 2-3 sets find max weight for:
10 SB Squats into 20m SB Carry
D. Find your 1RM:
Weighted Pull-Up
Weighted Dip
Switch back and forth between tasks as you work up. If you don’t have those movements yet, shoot for 5×5 of your progressions step.

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