Tuesday, July 9th

Workout of the Day
Fitness
“A. Superset
Single Arm Db/KB Row
4 x 6-8 Reps (heavy)
Box Squat (to Parallel)
6-6-6-6 @2X11”
“B. 3-5 Timed Rounds (rest 2:00)
8 burpees
12 Slam Ball (must catch on bounce)
80m Sled Sprint (empty)

530PM Max Effort Upper Conjugate
“500m Ski @1:45/2:05
2 Rounds
Bear Crawl x 20m
Push Up x 10
DB Reverse Fly x 15
DB Lateral Raise x 10

“5 attempts to find 2 Rep Max Bench Press (standard grip)
SuperSet
3 x 4-6 Pendlay Row
3 x 10 wtd Push Up”
“10:00 Cap
10-8-6-4-2
DB Clean and Strict press 50/35
*10/7 Cal Bike Sprint after ea set”
4 x 20 Banded Oblique Rotations ea way

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