Monday, January 6, 2020

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20” Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Strict Press 5×5 @ HAP + 5×5 Slow B-O BB Row

 

MetCon:
for time
 
  • 400 m. Run or 24/16 cal.
  • 30 Clean 95/63
  • 60 Bar Hop
  • 20 Snatch 95/63
  • 40 Bar Hop
  • 10 Overhead Squat 95/63
  • 20 Bar Hop

 

Powerlifting
 
  • Low Box Squat – 1RM
  • Glute-Ham Raises – 4×5
  • Goodmorning – 4×8
  • and Leg Curl – 100 each leg
  • Leg Lift – 100 each