Friday, July 5th

Workout of the Day
Fitness
“A. 3 Rounds
DB Incline Tate Presst x 15
rest 30sec
Incline Zottman Curl x 8-10
rest 30sec
Spine Segmentation x 1 rep
rest 30sec
Seated Knee Tuck + alt Leg Extension x 20-40sec ”
“B. AMRAP 15 in teams of 3
for max tonage, teamates rotating stations as needed but must remain in order, 1-5 rep range for each movement:
Sumo Deadlift
DB Floor Press
Box Squat

530PM Dynamic Upper Conjugate
“MedBall Medly x 3:00 Use Wall
2 Rounds
DB Curl x 15
DB Front Raise x 10
Lateral Raise x 10
2 Rounds
Single Arm DB Fly x 8 each arm”
” Bench Press 9 x 3 @55% + Band (close, standard, wide)
3 rounds for quality
DB Decline Bench Press x 10 reps
Chest Supported DB Row x 5-6 reps @3331

“AMRAP 15
10-8-6-4-2
Power Clean 135/95
GHDSU
Push Ups
*2 Rope Climbs after each round”
150 Banded Tricep Push Downs

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