Thursday, September 12, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP
  • 3 min. Row at “5” – avg. watts

 

MetCon:
for time – 30 min. cap
RX+ – 5 rds.
RX – 4 rds.
Fit./Rec. – 3 rds
 
  • 400 m. Run or B/R
  • 12 Russian KB Swing 70/53
  • 9 C&J 115/73

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 60% EMOM
  • Sumo Deadlift 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.