Tuesday, April 2, 2019

Warm-up: Jump Rope Challenge WOD
  • DU reps unbroken 5-10-15
  • or
  • SU reps unbroken 10-15-20

 

MetCon:
for time
RX
 
  • 5 rds. Cindy

then 2 rds. of

  • 15 OH Squat 96/63
  • 400 m. Run

Fitness/Recovery
 
  • 4 rds. Cindy

then

  • 400 m. Run

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Close Grip @ 45% – 9×3 EMOM
  • Chest Supported DB Row – 3×8
  • DB Shrug – 3×12
  • DB Side Bend – 4×10
  • Banded Pull-apart – 100 ea.
  • Banded Push-down – 100 ea.