Tuesday, May 21, 2019

Warm-up:
Class will start quickly so as to give the athlete an appropriate amount of time to complete all the running and movements. Stretch as needed, check range-of-movement in the Pull-up, Push-up and Air Squat. Be ready to start WOD by :15 after the hour please.
 
 
 
MetCon:
Murph Training
RX
 
  • 1200 m. Run
then
  • 50 Pull-up
  • 100 Push-up
  • 150 Air Squat
then
  • 1200 m. Run

Fitness/Recovery
 
Split with teammate
 
 
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Reg Bench 55% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.