Thursday, February 13, 2020

Warm-up:
  • 5 Down Dog & Up Dog
  • 2×10 Medicine Ball Twist
  • 2×10 KB Romanian DL
  • 3×20″ Plank

 

  • Max rep Strict Pull-up

 

MetCon:
“Dirty 30”
for time
 
  • 30 Box Jump 20/16
  • 30 Jumping Pull-up
  • 30 KB Swing 35/25
  • 30 Lunge
  • 30 K2E
  • 30 Push Press 45/33
  • 30 Superman
  • 30 Wall Ball 20/14
  • 30 Burpee
  • 30 DU or 90 SU

 

Powerlifting:
 
  • Wide Stance Box Squat 8×3 @ 70% EMOM
  • Speed Pull Sumo DL 10×2 @ 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • Rollout 4×10
  • Band Pull Through 75 ea.