Friday, January 24, 2020

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Jump Squat
  • 90/90 Stretch
  • Box Squat for Ramp-up

 

Strength/Skill:
  • 1  1/2 rep Back Squat – work up to a 1RM

 

MetCon:
RX
rds. of 15-12-9 for time
 
  • C & J 135/93
  • HS Shoulder Touch

Fitness
rds. of 21-15-9 for time
 
  • DB Squat C & J
  • Leg Lift – 1″ pause

 

Powerlifting:
 
  • Bench Press – 90%
  • B-O BB Row – 4×8
  • DB Curl – 3×8
  • DB Ext. – 4×12
  • Woodchop – 4×15
  • Band Pull-down – 100 ea.
  • Band Facepull – 100 ea.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.