Tuesday, October 1, 2019

Warm-up:
  • 175 m. Run
then 2 rds.
 
  • 7 KB Swing
  • 5 FE Push-up
  • 3 Pull-up

 

MetCon:
RX
5 rds. for time
 
  • 7 HS Push-up
  • 14 Pull-up or 5 Strict
  • 21 KB Swing 53/35
  • 400 m. Run(30/20R-20/15B)

Fitness/Recovery
4 rds. for time
 
  • 7 Push-up
  • 14 Body Row
  • 21 KB Swing
  • 175 m. Run(15/10R-10/7B)

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Close- 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.