Wednesday, January 29, 2020

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20” Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Push Press – reps of 5, 3, 2, 2, 1, 1, 1

 

MetCon:
11 min. AMRAP
RX – 135/93
 
  • 3 DL
  • 3 Clean
  • 3 Push Press
  • add 3 reps after ea. rd.

Fitness
 
  • 10 SB-OSH 30/20
  • 10 Step-up 20/16
  • 10 SB Thruster 30/20

 

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

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