Thursday, March 14th

Workout of the Day
Fitness
A1. Bear Crawl DB Push 3 x 20m
A2. Wall Sit DB Lateral Raise + Curl 3 x 10+10
B1. BB Hip Thrust 3 x 12
B2. Banded KBS 3 x 21
Rest 1:00 after B2
“C. AMRAP 15
Row 30/21 Cal
40m Sandbag Carry”
“D. AB Finisher
4 Rounds
10 Leg Raise
10 Hollow Rocks
10 Tuck Ups
10 Sit Ups
10 Toe Touch”
“4 x 30sec Press + 30sec OH Hold
60sec Deadhang
DB chest Flys 2 x 10”
“12 x 3 Floor press @70% 1RM
wtd Pull Up 3 x 5
wtd Dip 3 x 5”
“AMRAP 12
10 Hang Devils press
10 Ring Push Ups
10 Ab Wheel”
150 Banded Lat Pull Downs

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