Friday, April 12, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3×20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 SLRDL

 

Strength/Skill:
B-O BB Row – 5×5 @ 70%

 

MetCon:
15 min. AMRAP
5-5-5, 10-10-10… rep scheme
 
  • Power Snatch 75/53
  • Wall Ball 20/14
  • DU or x3 SU

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.

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