Wednesday, August 7th

Workout of the Day
Fitness
” “”IWT””
20 Wall Ball
2:00 Run @>440m/400m
rest 2:00
3 Rounds
Rest 2;00
15 Floor Press
2:00 Ski @>22/18
rest 2:00
3 Rounds
Rest 2:00
10 Devils Press
2:00min Step Up 18″” @>45 reps
rest 2:00
3 Rounds”
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”
“3 x 6 Back Squat
3 x 8 Wide Stance Good Morning

“AMRAP 15
DB Step ups x 20
Knee to elbow from plank x 20
200m Run”
Internal Roation Lift Offs 2 x 15 ea side from 90/90

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