Friday, February 21, 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: Lunge Strict Press 1RM – sample rep scheme is 5, 3, 2, 2, 1, 1, 1. Start with DB/KB, if too light move to a BB   MetCon: reps of 15-12-9 for time Comp. – 135/93 […]

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