Thursday, January 31, 2019

Warm-up:
3 min. AMRAP
 
  • 7 V-ups
  • 5 Box Jump
  • 3 Front Squat
  • 1 Strict Pull-up
 
 
MetCon:
Open 12.3
22 min. AMRAP
RX
 
  • 15 Box Jump 20/16
  • 12 Push Press 95/63
  • 9 T2B

Fitness/Recovery
  • 15 Step-up
  • 12 Push Press
  • 9 Leg Lift
 
 
Powerlifting:
Dynamic Effort Lower Body
 
  • Back Squat – 8 x 3 @ 55% EMOM
  • Deadlift – 10 x 2 @ 55% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.