Thursday, March 7th

Workout of the Day
Fitness
A1. Bear Crawl DB Push 3 x 20m
A2. Wall Sit DB Curls 3 x 20
B. Work Up to A Challenging BB Turkish Get Up on each arm
C. SB Crarry 2 x 100m
“D. 8 x 30 on 30 off (row/Ski/Bike)
rest 3min
repeat interval”
*coach decides what your “on” interval will be*
“4 x 30sec Press + 30sec OH Hold
60sec Deadhang
DB chest Flys 2 x 10”
“10 x 3 Banded Strict Press @45% 1RM
3 x 1.1.1.1.1 Press From Pins
rest 10sec btw reps
3 x 8 BB Curl”
“AMRAP 12
10 Single Arm DB Bench
5 Diamond Push Ups
5 Slam Ball Sit Ups”
100 Tricep Push Downs

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