Friday, July 7th

Workout of the Day
Fitness
A.
Four sets of:
Back Squats x 8-10 reps @ 30X0
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg @ 2011
Rest 45 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds
B.
Three sets for times of:
Run 400 Meters
Rest 2 minutes
Performance
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes
B.
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets
The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
 
 

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