Tuesday, September 17, 2019

Warm-up:
  • 175 m. Hex-Bar Farmer Carry – HAP

 

MetCon:
6xE4MOM AMRAP
 
  • rds. 1, 3 & 5 – 20 Air Squat
  • rds. 2, 4 & 6 – 20 Step-up
  • 15/10 Bike or 24/18 Row
  • 10 Hang Clean 115/73

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Wide- Bench 45% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

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