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220419 Tuesday


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


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