Friday, July 26th

Workout of the Day
Fitness
“A. 3 Rounds
PRH Shoulder Internal Roation x 5 w5sec hold
rest 30sec
Incline DB Bench x 8-10
rest 30sec
Seated L-Sit x 20-40sec ”
“Teams Of 3 Complete (25min Cap)
400m Farmer Carry
Then
3 Rounds
75 Cal Row
75 Burpees
Then
400m Farmer Carry

530PM Dynamic Upper Conjugate
“Shoulder Tap x 50
2 Rounds
DB Roll Back x 15
PVC Cuban Press x 10
2 Rounds
Single Arm DB Fly x 8 each arm”
” 12 x 3 Pendlay Row @55% + Bands
3 rounds for quality
DB Single Arm Incline Bench Press x 6-8 reps
Strict Pull Up x 3-5 reps @1311

“AMRAP 15
Rope Pull x 100ft (2 Rope Lengths)
SB Floor Press x 8-10
GHDSU x 12”
Single Arm Inverted BB Hang Accumulate 90sec each arm

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