Wednesday, January 22, 2020

Warm-up:
  • 2×5 HR Push-up
  • 2×20″ Pull-up Hang
  • 2×8 DB EA Row
  • 2×8 DB SL RDL
then
  • 2×8 DL > B-O BB Row

 

Strength/Skill:
  • B-O BB Row & Dips – 5×5@HAP / AMRAP
 
 
MetCon:
4 rds. for time
 
  • 12 DB Box Step-up 20/16-40’s/ 25’s
  • 24 DB B-O Row 40’s/25’s

 

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

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Your email address will not be published.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.