Friday, July 19, 2019

Warm-up:
  • 3×33 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×7 B-O BB Row
  • 3×20″ Battle Rope

 

Strength/Skill:
Bench Press
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
reps of 15-12-9-6-3
for time
RX – 115/73
 
  • OHS
  • BB Step-up 16/12

Fitness/Recovery
9 min. AMRAP
 
  • 10 DB Thruster
  • 10 Sit-up
  • 10 Reverse Wall Ball

 

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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