Monday, June 17th

Workout of the Day
Fitness
“A. 3 Sets For Quality
Deadstop Front Rack Split Squat x 2 reps /leg
3 S2S R + Stone Carry R Shoulder x 20m
3 S2S L + Stone Carry L Shoulder x 20m
Body Saw with Sliders x 6-8 @3131”
B. AMRAP 15
“100m Run
3 Pull Ups
3 DB Front Squat
3 Devils Press”
*add 100m & 3 reps to each movement after you complete a round
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
2 rounds
Banded LAt Pull Down x 12
Seated Leg Extension with KB x 8 ea
GHD Back Ext x 15

“Work Up to 5rm Trap Bar Deadlift
*chase ALL sets with 1 heavy wtd box jump to 18″”*
3 sets
x 20m Sled Push (heavy)
x 15-20 GHDSU

“E2M x 5
10 DB/KB Walking Lunges (Heavy)
10 Cal bike Sprint”
Bear Sit x 2min

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