Tuesday, October 29, 2019

Warm-up:
  • 500 m. Row for time
  • 15/10 cal. Bike for time
  • 100′ Hex-Bar Carry @ DL 1RM

 

MetCon:
5xE4MOM – 1 min. rest between each rd.
score is rds. completed
 
  • 15 Front Rack Lunge 40’s/25’s
  • 15 DL 155/103
  • 15/12/10 Cal.

Monday, October 28, 2019

Warm-up:
  • 3×33 Banded Face Pull-apart
  • 3×5 Slow Push-up
  • 3×20″ Battle Rope
then
  • 3×7 Band Bench Press

 

Strength/Skill:
  • Bench Press 1RM
  • into 20 reps @ .68

 

MetCon:
for time
reps of 9-12-15
 
  • Clean & Jerk 135/93
  • C2B Pull-up