Friday, May 17, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:
Strict Press 5×5 @ 70%

 

 

MetCon:
for time
RX – 4 rds.
 
  • 7 HS Push-up
  • 7 Front Squat 115/78

Fitness/Recovery
 
  • 7 HR Push-up
  • 7 Front Squat 75/53

 

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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