Friday, June 21, 2019

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • Banded Shoulder Stretch
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat

 

Strength/Skill:
Front Squat
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
10 min. AMRAP
 
  • 12 Box Jump 20/16
  • 10 Slam Ball 30/20
  • 8 SB Sit-to-Stand 30/20

 

Powerlifting:
Max Effort Upper Body
 
  • Bench Press 100%
  • 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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