Wednesday, January 9th

Workout of the Day
Fitness
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Dynamic Effort Lower 530PM wednesday, 5AM+10AM Friday
“Deadbug Hold 2:00
Slingshot Walk Lateral + Linear
Drop Squat + Vert Jump 2 x 5
Front Rack Stretch w/ bands 60sec each arm”
“10 x 2 Back Squat @50% 1RM + Band
4 x 4 Power Clean @80%”
“AMRAP 12
8 Burpee + bentover row + Deadlift
8 Box Jumps
:30 Side Plank”
150 Banded Hamstring Curls

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