Monday, March 18, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3x 20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 RDL
 
Strength/Skill:
B-O BB Row

5, 5, 3, 3, 2, 2, 2

 
MetCon:
RX
E4MOM
 
  • 40/30 cal Row or 25/18 cal Bike
  • max rep OHS 95/63 How many rds to accumulate 21 OHS

Fitness/Recovery
E4MOM
 
  • 100 SU
  • max rep Air Squat How many rds to accumulate 60 Air Squat
 
Powerlifting:
Max Effort Lower Body
 
  • Sumo DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.