Wednesday, March 27, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:

Strict Press – Reps of 10, 5, 5, 3, 2, 1, 1, 1

 

MetCon:
12 min. AMRAP
RX – 115/78
 
  • 5 SDHP
  • 4 Front Squat
  • 3 Push Jerk
  • 175 m. Run

Fitness/Recovery
 
  • 9 Slam Ball 30/20
  • 7 SB Thruster 30/20
  • 175 m. Run/Walk

 

Powerlifting:
Active Recovery & Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • MetCon