Wednesday, October 10th

Workout of the Day
Fitness
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest
530 Dynamic Effort
Primer; Seated Box Jump w/stomp 6 x 1 Max Height
A. 12×2 Banded or chain Seated Sumo DL @50% 1RM +30% Tension
B. Staggered Stance Deadlift 4 x 6 reps ea leg
C. Front Rack Step Ups 4 x 5 ea leg
D. EMOM x 5 Yates Row 3-5 reps
E. Banded KBS rest 20-30sec
10×10
F. Back Raise wit ha twist 3 x 10

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