Monday, July 22nd

Workout of the Day
Fitness
“A. 3 Sets
Dball (on Chest) Standing Split Squat x 4 ea leg
rest 30sec
Wall Walk x 3
rest 30sec
DB Front Raise x 10 Reps

“B. Buy In:
750m/600m Row
4 Rounds
25 Walking Lunges (no weight)
5 Stone over Shoulder
25 Sit Ups
5 Squats with Stone
Buy Out :
750m/600m Row”
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
Dorsiflexion Pail & Rails
then
2 Rounds
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
Superset
3 x 12 BB RDL
+
3 x 10-15 Inverted Ring Row

“2 Timed Sets
500m Row Sprint
rest 2-3min”
Wall Sit 2;00 with weight

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