Monday, July 11th

Workout of the Day
 
Fitness
A1. KB arm bar + TGU 3×3 ea Arm
A2. Seated (floor) SA Press 3×6-8 reps
B. For Time:
Row For Cal
20-18-16-14-12-10-8-6-4-2
S2OH 95/65
10-9-8-7-6-5-4-3-2-1
 
Performance
A1. Ring Dip (5) + hold bottom 3-5sec + 2-5 Ring Dips *3 sets
A2. GHDSU 3×12-15 Reps
B. For Time:
Sets 1,3,5
Run 200m
S2OH 115/75 x8-10 Reps
Sets 2,4,6
50 DU
Hang Power Clean 115/75 x10-15 Reps

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