Wednesday, November 21, 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
5×2 @ 95%
 
 
MetCon:
10 min. AMRAP
RX & Fitness/Recovery
  • 5 Power Clean 135/93
  • 10 Deadlift 135/93
  • 15 Slam Ball 30/20
  • 20 Leg Lift – non touch
  • 25 DU
then finish with
  • 400 m. Run for total time