Tuesday, July 16, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP
  • 30 Alt. SA KB Swing Catches

 

MetCon:
4 min. AMRAP
  • 9/6 Row or 7/5 Bike
  • 9 T2B
  • 9 Front Squat 135/93
  • 3 min. Rest
4 min AMRAP
  • 15/12 Row or 11/8 Bike
  • 15 T2B
  • 15 Front Squat 115/73
  • 3 min. Rest
4 min AMRAP
  • 21/16 Row or 15/12 Bike
  • 21 T2B
  • 21 Front Squat 95/63

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Wide.- 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.

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