Tuesday, July 30th

Workout of the Day
Fitness
“A. Box Squat (to Parallel)
2-2-1-1-1 @2X11
B. Inverted BB or Ring Rows
3 x Max Reps”
“C. 4 Rounds
500m Row
40m Sled Push 3×45/2×45
300m Run

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 Reverse Curls x 10
DB Fly x 15
DB Reverse Fly x 10

“5 attempts to find 3 Rep Max Pendlay Row
Accumulate 5 x 30sec Push ups (15sec down + 15sec Up)”
“100 Bench Press @45-55% of 1RM
*every Break do 5-6 Yates Row
(should be able to do 20+ reps for the first sets, Yates can be moderate to heavy weight)”
3 x 3 each side Banded Oblique Walk Outs

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