Monday, October 7, 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:
  • Push Press 5×5 @ HAP

 

MetCon:
2 rds. for time
RX – 40’s/25’s (DB each hand)
 
  • 15 DB C&J
  • 15 DB AAOH Lunge
  • 15 NGG Manmaker

Fitness/Recovery
2 rds. for time
 
  • 12/9 cal. Bike
  • 15 Slam Ball
  • 15 Thruster

 

Powerlifting:
Max Effort Lower Body
 
  • Rack DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

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