Wednesday, August 14th

Workout of the Day
0-5:00
1000m Row
6:00-12:00
3 Rounds
25 Wall Ball
200m Run
13:00-19:00
3 Rounds
15 Devils Press
100m Run
20:00-25:00
1000m Row

5AM, 10AM, 530PM Dynamic Lower Conjugate
500m row @1;45/2:05
2 sets
10 Single Leg RDL
45sec Wtd Sorenson
10m Knee Hug March
2 sets
45sec Deadbug with alt single leg lower

4 x 6 Back Squat
3 x 8 Seated Good Morning
AMRAP 15
Row x 15/12 Cal
wtd Burpee x 8
Renegade Row x 8 ea
RDL x 8

Internal Rotation Lift Offs 2 x 15 each side from 90/90

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