Friday, March 29, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Overhead Squat
reps of 10, 5, 5, 3, 2, 1, 1, 1

 

 

MetCon:
for time
RX & Fitness/Recovery
 
  • 50 DU or 150 SU
  • 40 K2E or 40 Leg Lift
  • 30 Wall Ball 20/14
  • 400/175 m. Run

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press – 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Woodchop 4×15
  • Banded Pull-down 100 ea.
  • Banded Face-pull 100 ea.