Thursday, May 23, 2019

Warm-up:
  • 175 m. BW Backward Sled Pull
then
  • 175 m. Backward run

 

MetCon:
for time
RX
 
  • 1000/800 m. Row
  • 50 Wall Ball 20/14
  • 50 Box Jump 20/16
  • 50 Sit-up
  • 50 KB Swing 53/35
  • 50 Power Clean 65/53
  • 25/20 cal. Bike

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Box Squat 8×3 60% EMOM
  • DL 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

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