Tuesday, November 20th

Workout of the Day
Fitness
5 Rounds on the 4:00
20/14 Calorie Bike/Ski
10 Lateral Barbell Burpees
5 Power Snatches (95/65)
530 max effort upper
Warm Up
DB Complex 3 Rounds (light weight)
5 Curl
5 Front Raise
5 Strict Press
5 Tri Ext
5 Bent Over Rows
A. Work to a 1RM Strict Press (12min)
B. Axel bar incline press 3 x 8
C. Bench supported BB row 3 x 6 reps
D. AMRAP 15
Sled row x 100ft
Bench supported DB row x 15
Close grip neutral DB bench press x 20 reps
E. Finisher
200 banded pull aparts

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