Wednesday, July 10th

Workout of the Day
Fitness
” “”IWT””
10 Trap bar Deadlifts
2:00 Row @>520/460m
rest 2:00
3 Rounds
2;00 Rest
15 DBL KB Swing
2:00 Ski @>460/420m
rest 2:00
3 Rounds
2:00 Rest
20 DB Floor Press
2;00 Bike @>28/20
rest 2:00
3 Rounds”
5AM, 10AM, 530PM Dynamic Lower Conjugate
“500m row @1;45/2:05
2 sets
10 SDL w/KB
5 SLRDL
10 GHD hip Ext
2 sets
5 Lateral Slider lunge (w/5sec eccentric)
3 Wall Walks”
“5 sets w/3;00 rest
3 Trap Bar DL @90% 3 Rep
+
3 box Jump 30-42″”

“3 Sets w/no Rest
(Same as last week, Up the Load)
10 ea Step Ups (farmer Loaded)
10 Feet On Box Ring Row
10 Wtd Sit Up with DB Behind Head”
100m Sand bag Carry

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