Friday, July 19th

Workout of the Day
Fitness
“A. 3 Rounds
BB Skull Crusher x 12
rest 30sec
DB Curl x 15
rest 30sec
Spine Segmentation x 1 rep
rest 30sec
Seated L-Sit x 20-40sec ”
“Teams Of 3 Complete (25min Cap)
3000m Row
Then
3 Rounds
75 KBS
60m Sled Push (partner on sled)
Then
75 Cal Ski

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”
” 12 x 3 Pendlay Row @50% + Bands
3 rounds for quality
DBSingle Arm Bench Press x 5 reps
DB Single Arm Row x 4-5 reps
Ring FLR x 60sec

“EMOM x 12
Min 1-Push Ups x 20
Min 2-Rope Climb x 3
Min 3-Ski x 18/13 Cal”
Single Arm Rear Delt 2 x 25 ea arm

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