Monday, January 28, 2019

Warm-up:

  • 3×50 Arm-only Bike
  • 4×3 Strict Pull-up
  • 3×10 sec. Ring Plank
  • 3×10 sec HS Hold
  • Ramp-up

 

Skill/Strength:
Push Press
5×2 @ HAP

 

MetCon:
RX
for time
reps of 15-12-9-6-3

  • Dip
  • OH Squat 75/53
  • Sott Press 75/53

Fitness/Recovery

  • Thruster
  • Push-up
  • B-O BB Row

 

Powerlifting:
Monday – Max Effort Lower Body

  • Squat & DL – 90%
  • Glute Ham Raises – 4 x 5
  • Goodmorning – 4 x 8
  • Banded Leg Curls – 100 ea. Leg
  • Leg Lifts – 100 ea.