July 17 and 18

16 Jul

Tomorrow or the next day do the following.

Workout of the Day
Four sets of:
Bench Press x 4-6 reps @ 20X1 or 2 sec negative or the from elbows locked out to your chest.
Rest 90 seconds
Strict Pull-Ups x Max Reps mack sure you do at least 7, if you use a band make sure they are still really hard.
Rest 90 seconds

Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run


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