Thursday, January 23. 2020

Warm-up:
  • 1 min. max calorie Bike
then
  • 1 min max rep DU or /3 SU

 

MetCon:
EMOM x 15
RX @ 90% Push Press
 
  • 3 DL
  • 2 Power Clean
  • 1 Push Press

then EMOM max reps

  • Box Jump 20/16
  • K2E
  • Dip
  • DU or /3 SU

Fitness
EMOM x 19 – max reps
 
  • Step-up
  • Sit-up
  • Slam Ball
  • SU
  • Rest

 

Powerlifting:
 
  • Back Squat – 8×3@55% EMOM
  • DL – 10×2@55% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4×10
  • Band Pull-thru – 75 ea.

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