Thursday, June 27, 2019

Warm-up:
  • 350 m. Sled Pull AB

 

MetCon:
4 min. AMRAP
  • 21/16 cal. Row/Bike
  • 21 ISO L-Sit Holds
  • 21 Front Squat 95/63
  • 3 min. Rest
4 min. AMRAP
  • 15/12 cal. Row/Bike
  • 15 Strict T2B
  • 15 Front Squat 115/73
  • 3 min. Rest
4 min. AMRAP
  • 9/6 cal. Row/Bike
  • 9 ISO L-Sit
  • 9 Front Squat 135/93

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 60% EMOM
  • Speed Sumo 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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