Wednesday, July 24th

Workout of the Day
Fitness
” “”IWT””
20 Jumping Lunges
1:00 Bike @>20/18 Cal
rest 1:30
3 Rounds
2;00 Rest
15 Sumo DL w/KBs
1:00 Ski @>21/19 Cal
rest 1:30
3 Rounds
2:00 Rest
10 DB Bench Press
1;00 Row @>280m/250m
rest 1:30
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”
“10 x 3 Trap Bar Deadlift @55% + Bands
3 x 3 wtd box Jump

“3 Sets
20m Bear Crawl Sled Drag (heavy)
+
300m Sprint”
100m Sand bag Carry

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