Wednesday, August 21st

Workout of the Day
Fitness
” 0-5:00
5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
6:00-12:00
3 Rounds
15/12 Cal Bike
10 Hang Power Clean 135/95
13:00-19:00
3 Rounds
15/12 Cal Ski
15 DB/KB Push Press 50/35
20:00-25:00
15/12 Cal Row
10 Burpees Over Rower
26:00-31:00
5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

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 *hold 7sec at bottom of 1st Rep only
3 x 8 Good Morning + Back Squat

“AMRAP 15
Row x 500m
Deadlift x 15
Leg Raise x 15 ”
Internal Roation Lift Offs 2 x 15 ea side from 90/90

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