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Workout of the day: Wednesday 7.20.17 Posted by admin on September 19, 2017 • No comments

A. Warmup:
400m Run + Quick DROM
3 sets of:
10 Suitcase DL, each side
15 Hollow rocks
10 Shoulder taps

B. OTM for 10:00
Even: 5 Deadlift, add weight each set
Odd: Max strict pullups in :30

C. :20 on/:10 off alternating for 8:00
Strict Press, 45/35

D. Cooldown:
3 x 10
front raises
30 banded pull aparts between
3 x 20 Banded Good mornings