Thursday, March 21st

Workout of the Day
Fitness
A1. Lateral Bear Crawl DB Drag 3 x 10m ea way
A2. Wall Sit DB Alternating Front Raise + Curl 3 x 16 (total Reps)
“B1. Front Rack Step Up 2 x 20
B2. Banded Buddah Bridge 2 x 15”
C. AMRAP 15
“Row 400m
15 Floor Press”
D. 2 Rounds
“SA Get Up Sit Up x 10 Ea arm
KB Sit up with reach and Press x 10
Russian Twist w/KB x 10 ea
KB Floor Wipers x 10”
“Svend Press 4 x 15
DB chest Flys 2 x 10
Banded External Rotation 2 x 10-15
PVC Pass Through (Slow) 2 x 8”
“10 x 3 Floor press @75% 1RM
wtd Negative Pull Up 3 x 5
wtd Negative Dip 3 x 5”
“AMRAP 12
10 GHDSU
10 Prison Burpees

100 Alt DB Curls

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