Wednesday, August 16th

Workout of the Day
Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
oblique Leg Lowering x 5-8 reps
(lower back remains in contact with the floor)
Rest 30 seconds
B.
Three sets of:
Row 300/250 Meters
10 Dumbbell Man-Makers
Rest 2 minutes
Performance
A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk
B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups

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