Tuesday, June 18th

Workout of the Day
Fitness
“A. Pendlay BB Row
4 x 8-10 REPS
KB Goblet (to Parallel)
8-8-8-8 *hold Paralell for 10sec for first rep only”
“B. 4 Timed sets
rest 90-120sec btw bouts”
“200m/150m Ski
15 Burpees
21 KBS
15 Slam Ball
40m Sled Sprint (empty Sled)”
530PM Max Effort Upper Conjugate
“500m Ski @1:50/2:10
2 Rounds
Bear Crawl x 20m
Eccentric Push Up x 6-8 (3s)
DB Ext Rotation x 10ea arm
Bar/Bench Dips x 15

“5 attempts to find 1 Rep Max Incline Bench Press
3 x 10-12 Ring Dips @2121
3 x 3-5 Wtd Axel Zercher sit up ”
“AMRAP 10
10 Strict Press 95/65
10 Renegade Rows
10m DB Bear Crawl”
100 tricep extensions with plate

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