Friday, June 14th

Workout of the Day
Fitness
“A. 3 Rounds
Sup BB Tricep ext x 12-15
rest 30sec
DB Curl + Press x 10
rest 30sec
Int Rotation Lift offs from 90/90 ea leg x 5 (hold for 5sec)
rest 30sec
wtd Plank x 60 ”
B. AMRAP 21 in teams of 3
“50 Cal Ski
40 Burpees Over Partner
30 Toes to Bar
20 Bench Press 135/95
10m Sled Push (each partner)”
530PM Dynamic Upper Conjugate
“MedBall Medly x 5:00 w/ partner
2 Rounds
BEar Crawl x 20m
DB Lateral raise x 10
Axial Rotations from 90/90 x 60 sec”
” Incline Bench Press 9 x 3 @65% + Chain (close, standard, wide)
3 rounds for quality
BB Z Press x 8 Reps @3131
Pull Up Negatives x 5 reps @3-5sec

“AMRAP 15
3/2 Rope Climbs
20m DB Bear crawl
12/10 Cal Bike (arms only)”
2 x 15 Powell Raise

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