Tuesday, April 30, 2019

Warm-up:
  • AB Sled Pull 60/45
then 3 rds
  • 3 Strict Pull-up
  • 3 Slow Push-up
  • 3 Front Squat

 

MetCon: Murph Training
RX
 
  • 400 m. Run
then
  • 50 Pull-up
  • 100 Push-up
  • 150 Air Squat
then
  • 400 m. Run

Fitness/Recovery
 
Split with teammate

 

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Close Bench 50% 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.