Friday, June 28, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3x 20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 SLRDL

 

Strength/Skill:
B-O BB Row
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
2 rds. for reps
1 min. each round
 
  • SDHP 75/53
  • Bike/Row
  • DU
  • Slam Ball 30/20
  • Push-up
  • Thruster 75/53
  • Rest

 

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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