Friday, September 13, 2019

Warm-up:
  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:
  • Strict DB Press – 5×5 @ HAP

 

MetCon:
1 rd. for time
 
  • 30 Butterfly Sit-up
  • 40 LH DB Snatch 40/25
  • 50 Step-up 20/16
  • 40 RH DB Snatch 40/25
  • 30 Pause Leg Lift

 

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.

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