Tuesday, August 13, 2019

Warm-up:
The “Combo”!
  • 350 m. Sled Pull 90/60 + Farmer Carry 35/25

 

MetCon:
24 min. AMRAP – EMOM
 
Min. 1-5-9-13-17-21
  • 5 Pull-up
  • 10 Push-up
  • 15 Air Squat

 

Min. 2-6-10-14-18-22
  • Cal. 11/9

 

Min. 3-7-11-15-19-23
  • 5 Thruster 115/73

 

Min. 4-8-12-16-20-24
  • Rest

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg.- Bench 55% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.