Tuesday 10/31/2017

Strength

 

4 sets of:

12 single arm KB/DB Z press - heaviest possible

12 supine rows (barbell across rack)

10 barbell roll outs

:20 hip extension hold on GHD or partner spotted on bench

 

Metcon


Sport:

5 rounds for time of:

12 deadlifts 225/155

12 HSPU

400m run

 

Fitness:

5 rounds for time of:

12 deadlifts 205/145

12 HSPU / 4 wall walks

400m run



Life:

5 rounds for time of:

12 deadlifts - choose load

4 wall walks

400m run