Wednesday, January 15, 2020

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • 2×8 Band Rack Tricep Ext.
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat
  • Wrist & Rack Stretch

 

Strength/Skill:
  • Front Squat – 5×5 @ HAP

 

MetCon:
11 min. AMRAP
Comp.
 
  • 16 DU
  • 8 C&J 135/93
  • 4 Box Over Burpee 24/20

RX
 
  • 50 SU
  • 16 Box Jump 20/16
  • 8 Slam Ball Thruster 30/20

 

Powerlifting:
 
  • 8 min. Bike/Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • Metcon