Tuesday, September 3, 2019

Warm-up:
1 rd. for time
 
  • 20 Step-up
  • 10 Thruster
  • 10 Pull-up
  • 20 Slam Ball

 

MetCon:
Test #2 – Bergeron “beep” Test
75/53 – Row 500/400 m. or Bike 20/15
for time
 
  • Bike/Row
  • 2 rds. Bergeron Test
  • Bike/Row
  • 2 rds. Bergeron Test
  • Bike/Row
  • 2 rds. Bergeron Test
  • Bike/Row

Bergeron Test is 7 Thruster, 7 Pull-up, 7 Burpee


Fitness/Recovery
5 rds. for time
 
  • 20 Step-up
  • 10 Thruster
  • 10 Pull-up
  • 20 Slam Ball

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Close- Bench 45% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.