Tuesday, January 21, 2020

Warm-up:
  • 500m. Row for time
  • 5 Down Dog & Up Dog
  • 2×10 Medicine Ball Twist
  • 2×10 KB Romanian DL
  • 3×20″ Plank

 

MetCon:
for time
reps of 21-15-9
 
  • Deadlift 185/123
  • Russian KB Swing 70/44
  • HR Push-up

then

  • 2000 m. Row or 1 mile Run or 75/50 cal. Bike

 

Powerlifting:
 
  • Speed Bench Press Regular Grip – 50% – 9×3 EMOM
  • Chest Supported DB Row – 3×8
  • DB Shrug – 3×12
  • DB Side Bend – 4×10
  • Band Pull-apart – 100 ea.
  • Band Pushdown – 100 ea.

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