Monday, January 21, 2019

Warm-up:
3×7 HR Push-up
3×20″ Pull-up Hang
3×8 DB Rows
3×8 Romanian DL
Ramp-up

Skill/Strength:
B-O BB Row
5×2 @ HAP

MetCon:
RX
10 min. AMRepsAP

1 round of
40 Wall Ball
20 Burpee

in time remaining
Max reps of
C & J 135/93


Fitness/Recovery
10 min. AMRepsAP

1 round of
25 DB Thruster
25 Sit-up

in time remaining
Max reps of
Step-up 20/16

Powerlifting:
Max Effort Lower Body

  • Sumo DL – 1RM
  • Glute Ham Raises – 4 x 5
  • Goodmorning – 4 x 8
  • Banded Leg Curls – 100 ea. Leg
  • Leg Lifts – 100 ea.