Tuesday, January 29, 2019

Warm-up:
  • KB Pause Squat
  • B-O KB Row
  • Clean+Front Squat
  • Deadlift
 
 
MetCon:
for time
4 rds
RX
 
  • 20 SBOS 30/20
  • 5 Tire Flip
  • 5 Atlas Stone
  • 2 Sled Row 90/55

Fitness/Recovery
 
  • 9 Reverse Wall Ball
  • 6 Thruster
  • 300/250 m. Row

 

Powerlifting:

Dynamic Effort Upper Body

  • Speed Bench Press Regular Grip – @50% – 9 x 3 EMOM
  • Chest Supported DB Row – 3 x 8
  • DB Shrugs – 3 x 12
  • DB Side Bends – 4 x 10
  • Banded Pull-aparts – 100 ea,
  • Banded Pushdowns – 100 ea.