Strength Day
5 rounds
- 12 x Seated Rows
- 12 x Reverse Hyper
5 rounds
- 10 x Lat Pull Downs
- 10 x Seated Good Mornings
Dave’s Arm Pump
5 min Set-up/warm-up
30 min – E3MOM
- 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
- C2 Bike – Zone 2
Back Strength Bonus
5 Rounds
- 12 x Seated Rows (170/120 lb-> scales as needed)
- 12 x Reverse Hyper (50% of max back squat)
Workout
Strength
5 Rounds (every 1:30 minutes)
- 5 x Floor Press (increase weight each round)
- 5 x Ball to Shoulder (80/50)
Metcon
18 Min AMRAP
- 8 Sit-ups
- 10 KB Swings (53/35)
- 12 Box Step-ups
Warm-Up
Strength
Bench Press
Press
Warm-Up
Strength
Bench Press
Press
Warm-Up
Strength
Squat
Deadlift
Warm-Up
Strength
Bench Press
Press
Warm-Up
Strength
Squat
Deadlift
Warm-Up
Strength
Bench Press
Press
Warm-Up
Strength
Squat
Deadlift