Tuesday, July 23rd

Workout of the Day
Fitness
“A. Superset
Bench Supported DB Row
10-10-10-10
Box Squat (to Parallel)
4-4-2-2 @2X11”
“B. 4 Rounds w/2:00 Rest
40m Sled Sprint 2x45lb/1×45
10 No Push Up Burpees
15 Slam Ball
*rounds should be max effort sets

530PM Max Effort Upper Conjugate
“500m Ski @1:45/2:05
Shoulder Cars x 1;00 ea side
2 Rounds
Wall Walk x 3
DB Upright Row x 10
DB Fly x 10
DB Reverse Fly x 10

“5 attempts to find 3 Rep Max Pendlay Row
SuperSet
3 x Int BB ISO Hold 30-60sec
3 x 10 Single Arm DB Bench (half Body Off Bench)”
“12:00 Cap
125 Push Ups
* Every Break
50m Farmer Carry”
3 x 3 each side Banded Oblique Walk Outs

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