Wednesday, January 9, 2019

Warm-up:
3×30′ Bear Crawl
3×8 Good Morning Squat
3×3 Strict Pull-up
3×5 B-O Barbell Row
Ramp-up
 
 
Skill/Strength:
Deadlift
5×5 @ 75%
 
 
MetCon:
RX
9 min. AMRAP
1 round of
  • 30 Wall Ball 30/20
  • 20 Burpee
max reps with time remaining
  • C & J 115/78

Fitness/Recovery
9 min. AMRAP
 
  • 10 Wall Ball 20/14
  • 10 Push-up
  • 10 cal Row

Powerlifting:
Wednesday – Active Recovery & Conditioning
8 min Bike/Rower
12 min Farmers Carry – light
12 min Sled Pull – light
MetCon

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