Wednesday, July 31st

Workout of the Day
Fitness
” “”IWT””
4 Trap bar Deadlifts
60sec Bike @>25/20 cals
rest 2:00
3 Rounds
6 DB Hang Power Cleans
60sec Ski @>22/18
rest 2:00
3 Rounds
8 Alt DB/KB Reverse Lunge
60sec Row @25/20
rest 2:00
3 Rounds”
5AM, 10AM, 530PM Dynamic Lower Conjugate
“500m row @1;45/2:05
2 sets
10 Single Leg RDL
25 Banded GM
45sec Wtd Sorenson
2 sets
5 Cossak ea
45sec Deadbug with alt single leg lower”
“10 x 3 Trap Bar Deadlift @60% + Bands
3 x 3 wtd box Jump

“Every 4min x 3-5 sets
500m Row
20 Banded RKBS”
100m Sand bag Carry

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