Monday, July 15, 2019

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • Banded Shoulder Stretch
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat

 

Strength/Skill:
Front Squat
5, 3, 2, 2, 1, 1, 1
 
 
MetCon:
RANDY
1 rd. for time
 
  • 75 Power Snatch 75/53

Fitness/Recovery
 
  • 300/250 m. Row
  • 20 Wall Ball
  • 15 Push-up
  • 20 SDHP
  • 15/12 cal. Bike Sprint

 

Powerlifting:
Max Effort Lower Body
 
  • Sumo DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

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