NO PUSHUPS TODAY!

SUB FOR PULLUPS: https://youtu.be/vGAK2-_kn1U

1 ROUND
100 DUBS OR 200 SINGLES
7 STRICT PULLUPS OR SUB A MOVEMENT FROM ABOVE
20 DL 135/185#

2 ROUNDS
50 DUBS OR 100 SINGLES
4 STRICT PULLUPS OR SUB MOVEMENT
10 DL 135/185#

3 ROUNDS
30 DUBS OR 60 SINGLES
2 STRICT PULLUPS OR SUB MOVEMENT
6 DL 135/185#

FIT CAMP:
800M RUN
PROWLER PUSH 50M
30 WALKING LUNGES
PROWLER PUSH 50M
30 WALKING LUNGES
PROWLER PUSH 75M
25 AIR SQUATS
PROWLER PUSH 75M
400M RUN

FIT & 50!
SEATED REAR DELT FLYS: https://youtu.be/EA7u4Q_8HQ0
CALF RAISES: https://youtu.be/-M4-G8p8fmc
FRONT RAISES ONE ARM: https://youtu.be/sOcYlBI85hc

6 ROUNDS
10 STRICT SHOULDER PRESS 20LBS
12 SEATED REAR DELT FLYS 15LBS
10 FRONT RAISES ALTERNATING EACH SIDE 10LBS
10 SPRAWLS
20 CALF RAISES FAST/NO LOAD NEEDED