Friday, January 18, 2019

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:
RX – 10 min. AMRAP
 
  • 3 Forward Roll
  • 5 Wall Walk
  • 7 T2B
  • 9 Step-up 24/20

Fitness/Recovery
10 min. AMRAP
 
  • 3 Burpee
  • 5 Push-up
  • 7 Leg Raise
  • 9 Step-up 20/16

 

Powerlifting:

Max Effort Upper Body
 
  • Floor Press – 1 RM
  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Woodchop – 4 x 15
  • Banded Pulldown – 100 ea.
  • Banded Facepull – 100 ea.