Tuesday, July 9, 2019

Warm-up:
350 m. Farmer Cross-Carry 44-25/25-15

 

 

MetCon:
for time
rds. of 21-15-9
 
  • Deadlift 185/123
  • HR Push-up
then
 
  • 2000 m. Row or
  • 1 mile Run or
  • 75/50 cal Bike

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg.- Bench 50% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.