Thursday, April 4, 2019

Warm-up:
  • 400 m. KB Farmer Carry 44/25
  • 3×2 DL 225/153

 

MetCon:
for time
RX
 
  • 50-40-30-20-10 Sit-up
  • 25-20-15-10-5 cal.
  • 10-8-6-4-2 DL 225/153

Fitness/Recovery
 
  • 25-20-15-10-5 Sit-up
  • 15-12-9-6-3 cal.
  • 5-4-3-2-1 DL 115/78

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat – 8×3 @ 60% EMOM
  • Speed Pull Sumo Deadlift – 10×2 @ 60% EMOM
  • Seated Jump 25 ea.
  • Squated Box Jump 25 ea.
  • BB Roll-out 4×10
  • Banded Pull-thru 75 ea.

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