Wednesday, July 3rd

Workout of the Day
Fitness
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 SDL w/KB
5 SLRDL (no Weight)
10 GHDSU
2 sets
5 Lateral Slider lunge (w/5sec eccentric)
3 Wall Walks”
“5 sets w/3;00 rest
3 Trap Bar DL @85% 3 Rep
+
100 Sprint

“3 Sets w/no Rest
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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