Tuesday, September 24, 2019

Warm-up:
  • 350 m. Sled Pull @ HAP

 

MetCon:
12 min. AMRAP
  • 21 DU / 63 SU
  • 7 C2B
  • 7 SA OH DB Squat 40/25
  • 7 SA DB Push Press 40/25
3 min. rest
  • 2 rds. for time
  • 25 Back Squat 95/63
  • 25 Bar-facing Burpee

Fitness/Recovery

7 rds. for time
 
  • 7 Thruster 65/53
  • 7 B-O BB Row 65/53
  • 21 Step-up 20/16

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg- 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.