Wednesday, June 19th

Workout of the Day
Fitness
“A. Trap Bar Deadlift
6 x 1 @90% 1 RM
chase the singles with 2-3 Hurdle hops”
then
B. 5 Rounds w/3;00 rest
5 Trap Bar Deadlift + ;30 Sprint on Ski for max meters
5AM, 10AM, 530PM Dynamic Lower Conjugate
“500m row @1;45/2:05
2 sets
10 RKBS
10 Goblet Squats Parallel
2 sets
5 Reverse Slider lunge (w/5sec eccentric)
5 Wall Walks

“5 sets w/3;00 rest
5 Trap Bar DL @85-90% of 5rm
+
1 Box Jump *build to max

“AMRAP 12
6 Pull Up
8 Front Rack Step Ups
10 GHDSU”
200m Sand bag Carry

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