July 28 Workout

Warmup

2 rounds:

Standing banded chest fly, 8 reps

Dumbbell external rotation, 8 reps/arm

Plate squats @ 10 lbs, 10 reps

Strength

Bench press = 98 lbs

80%

3 @ 98 lbs

3 @ 98 lbs

3 @ 98 lbs

10 @ 98 lbs

Fitness

10min AMRAP = 1 + 77

30 double unders

25 situps

20 box jumps @ 24"

15 assault cals

10 dumbbell walking lunges @ 20 lbs

5 manmakers @ 20 lbs

The aerodyne bike reset itself during the first round so cals are estimated.