Sunday, June 18, 2023

Happy Father’s Day to all our Route 7 Nation fathers!
Thank you for all you do for us and your families!

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10 Underhand Pendlay Row + 10 Underhand Ring Rows
3) 6-10 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
15 Hand Release Push-Ups (FX: Push-Ups)
15 Box Jumps (30/24) (FX: 24/20)