Monday, August 21st

Workout of the Day
Fitness
A.
Four sets of:
Front Squat (Barbell or Dumbell) x 8-10 reps @ 3011
Rest 45 seconds
Strict Pull-Ups x 8-10 reps (partner or band assisted) @ 2110
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Thrusters
6 Box Step-Ups with Dumbbells in Farmer’s Carry
Performance
A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
 

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