Friday, July 5, 2019

Warm-up:

  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:

Push Press 5×5 @ 75%

 

MetCon:

2 rds. for time

15 reps of each 40’s/25’s

  • DB C&J
  • DB OH Lunge
  • DB Push-up

 

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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