Monday, July 15th

Workout of the Day
Fitness
“A. 3 Sets
Dball (on Chest) Standing Split Squat x 6 ea leg
rest 30sec
Lateral Crab Walk x 10m ea way
rest 30sec
DB Lateral Raise x 10 Reps

“B. AMRAP 17
27-21-15-9
Cal Row
Thrusters 65/45
Burpees”
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
2 rounds
Dorsiflexion Lift offs from bench x 3 ea
Hip Extension x 8
Russian Step Ups x 10 ea leg”
“Work Up to 1rm Trap Bar Deadlift
*chase ALL sets with 1 Box jump
3 x 15 BB RDL

“3 Times Sets
120m Sled Sprint
rest 2-3min”
Wall Sit 2;00

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