Tuesday, April 16, 2019

Warm-up:
  • 1 Plate Push – length of gym

then

  • 5 x EMOM max time Leg Holds

 

MetCon:
4 rds. for time
RX
 
  • 400 m. Run
  • 20 RDL 115/78
  • 30 Sit-up

Fitness/Recovery
3 rds. for time
 
  • 175 m. Run
  • 10 DL 115/78
  • 20 Sit-up

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Wide Bench 45% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.