Friday, June 7, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat use Box Squat as your Ramp-up

 

Strength/Skill:
Back Squat 5×5 @ 75%

 

 

MetCon:
Fran
for time
rds. of 21-15-9
 
  • Thruster 95/63
  • Pull-up

Fitness/Recovery
9 min. AMRAP
 
  • 7/5 cal. Bike
  • 10 DB Thruster

 

 
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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