+97339533130
Weightlifting Strength
Bench press
build to a heavy single with 2 sec pause at the chest
5 sets 1 rep @same weight without pause
10 min emom
min 1: 8-10 db strict press
min 2: 4-5 bent over row each arm
Empty bar
100 tricep extensions in minimum sets
Metcon
20 cal bike
20 cal row
40 double unders
15 cal bike
15 cal row
30 double unders
10 cal bike
10 cal row
20 double unders
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility