Monday, July 8, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Strength/Skill:
Overhead Squat 5×5 @ 75%

 

 

MetCon:
4 rds. for time
 
  • 12 DB Box Step-up 20/26-40s/25s
  • 24 DB B-O Row 40s/25s

 

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

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