Friday, June 7th

Workout of the Day
Fitness
“A. 3 Rounds
Single Arm Banded Tricep ext x 10
rest 30sec
BB Bicep Curl x 10
rest 30sec
Seated KB Leg Extensions ea leg x 10-15 /leg
rest 30sec
Side Plank x 30 (emphasis on elboe driving into ground)”
B. Complete 2 rounds in teams of 3
“75 Cal Bike
80m Sled push (partner on sled)
30 BB inverted Rows (feet elevated for more challenge)”
530PM Dynamic Upper Conjugate
“MedBall Medly x 5:00 w/ partner
2 Rounds
Tyspon Push Up x 10
DB Ext Rotation x 10
Axial Rotations from Bear Sit x 60 sec”
” Incline Bench Press 9 x 3 @60% + Chain (close, standard, wide)
3 rounds for quality
DB Z Press x 10 Reps
Chin Over BAr hold x 30-40sec

“AMRAP 15
15 Pull Ups (kipping)
15 DB Curl to Press
15/12 Cal Ski”
2 x 15 Powell Raise

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