Friday, September 6, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3×20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 SLRDL

 

Strength/Skill:
  • B-O BB Row 5×5 @ HAP

 

MetCon:
13 min. AMRAP
 
  • 15/12 Row or 12/9 Bike
  • 15 Wall Ball 20/14
  • 15 Push Jerk 115/73

 

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.