Thursday July 8th

Written By Mark Messer

Warm up - twisted cross stretch, 20 shoulder rolls, 2 sets of 15 band pull aparts + 10 push ups


Incline DB Chest Press 4x8

DB Laterals 4x12

DB Chest Supported Rear Laterals 4x12

Finger Tip Cable Upright Row 3x20


For time

100 Toes to Bar

15-12-9

Strict Deficit HSPU 5/3”

30-24-18

GHD Sit Ups

Mark Messer
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