Thursday, March 21, 2019

Warm-up: WOD – 1 rd
  • 10 Step-up
  • 15 KB Swing
  • 10 KB RDL
  • 50 SU
 
MetCon:
RX – rds. completed
5 x E4MOM
 
  • 20 box Jump 20/16
  • 15 KB Swing 53/35
  • 10 KB SDHP 53/35
  • 5 Power Clean 95/63

Fitness/Recovery
 
  • 10 Step-up
  • 15 KB Swing
  • 10 DL
  • 5/4 cal Bike

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @75% EMOM
  • Speed Pull Sumo DL 10×2 @ 75% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75 ea.

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