Workout of the Day
Fitness
“A. 3 Rounds for Quality
Bulgarian Split Squat x 6-8 ea Leg
rest 30sec
Single Arm DB Bench Press x 8-10
rest 30sec
Sand Bag Carry x 40m
*for all eccentric portions 3sec ”
B. 3-5 Rounds
“15/10 Cal AssBike
20 Wall Balls
45sec ring FLR
rest 60sec
*if you are able to maintain intensity move on to rounds 4 & 5”
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”
“Every 45sec x 12 sets perform 2 Banded Incline Axel Bar Bench Press @80% 1RM
3 rounds for quality
Chin over Bar Hold x 30sec
Hand Stand Negatives 3 x 3-5 reps 3-5sec eccentric
”
“AMRAP 15
Renegade Row x 20 (total)
Bear Crawl with DB x 10m
Run or Ski 300m
”
Dead Hang Challenge 100 seconds