2.4.2019

Warm-up
PVC Lat Stretch(On box) x :30
PVC Lat Stretch (wide) (On box) x :30
PVC passes x 12
BB(naked) Upright Rows x 12
Push up lunge x 6 per side
Pretzel* x :20 (R/L)
Jump Squats or Jump lunges x 10/20(10 per leg)

Weightlifting
Strength: 15 min
SN Grip DL
3@ 110%
3@ 120%
3@ 140%
3@ 150%
3@ 150%
3@ 140%
*Goal – focus on hook grip
Metcon (Time)
Descending Ladder 20, 18, 16…
Barbell step ups (24/20)
HRPU
Dubs x2 (40, 36, 32…)
(singles x3)

Strength Programming
Back Squat 5×3 @ 75%
Glute Bridges 4×10
RDL 4×8

Comp Training
10 Minute EMOM
30/30 Max Cal Row

Or

Endurance
1000m Row
600m Run
500m Row
400m Run
250m Row
200m Run

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