Tuesday, January 28, 2020

Warm-up:
  • 5 rds. – 30″/30″ max cal. Bike or Row
then
  • 90/90 Stretches
  • Couch Stretches
  • Warm-up Front Squat

 

MetCon:
4 min. AMRAP
  • 9/6 cal.
  • 9 T2B
  • 9 Front Squat 135/93
  • 3 min. rest
  • 15/12 cal.
  • 15 T2B
  • 15 Front Squat 115/73
  • 3 min. Rest

 

  • 21/16 cal.
  • 21 T2B
  • 21 Front Squat 95/63
  • no rest – clean your stuff up!

Fitness
18 min. AMRAP
 
  • 60 SU
  • 40 KB Swing
  • 20 Step-up

 

Powerlifting:
 
  • Speed Bench Press Close Grip @ 50% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 50 ea.
  • Band Pull-apart 100 ea.
  • Band Pushdown 100 ea.