Monday, October 22, 2018

Warm-up:
  • 100 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×7 B-O Barbell Row
  • Ramp-up
 
Skill/Strength:
Bench Press
5×1 @90%
 
 
MetCon:
for time
RX
 
  • 50 DU
  • 40 T2B
  • 30 Wall Ball 20/14
  • 20 OH Squat 75/53

Fitness/Recovery
  • 800 m. Row
  • 10 Push Press 45/33
  • 30″ Right-side Plank
  • 400 m. Row
  • 10 Push Press 45/33
  • 30″ Left-side Plank
  • 200 m. Row
  • 10 Push Press 45/33