04052019

Post Open Cycle, Week 1, Day 4

Warm-up:
3 Steady Rounds
15 Heavy Russian KB Swings 15 Wallballs
:30 Plank Hold (on Elbows)
Then,
Row 20/15 Calories HARD

Strength:
Power Snatch
5 x 5 AHAP
Touch & go, do not drop & reset

Met-Con:
3 Rounds
25 Wallballs (20/14#)
20 Calorie Row
15 Toes to Bar

Bodybuilding Friday:
4×10 Bench Press
3×10 Banded Lat Pull Downs
3×10 Romanian Deadlift

Extra Work:
Every 2′ for 12′
25′ HS Walk
Complete each length as fast as possible

Scaled Extra Work:
Every 2′ for 12′
30 Shoulder Taps
or
30 sec Upside down hold against the wall