Monday, August 20th

Workout of the Day
A. 3 Sets
BB Rear Rack Reverse Lunge x 4 Reps each Leg
rest 30
50m (both Arms) Single Arm KB Over Head Carry
rest 30
Isometric DB Curl + Good Morning x 10 Reps (Hold DBs in fully flexed position for all 10 Reps)
B. 3-5 timed Rounds
21/15 Cal Ski
10 Burpees
*rest 120sec
*record all times
5AM, 10AM, 530PM Max Effort Lower Conjugate
500m row @1;45/2:05
Standing Hip Cars x 2 ea way
Knee Cars x 60sec ea
then
2 Rounds
BB Good Morning x 20
Supine Capsular CARs hip int+ext rotation x 3
Find 20 Rep Max Back Squat
*try and add 5-10lbs from last week

AMRAP 15
Front Rack Step Up w/DBs or KB x 20
DB/KB Bent over Row x 20 Reps
Reverse Sled Drag x 40m @3×45/2×45 (no Straps)
2min UB DeadBug w/alt leg lower

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