Warmup 2x
200m row
10 OH plate lunges

10 jumping pullups
10 easy ring dips
5 burpees

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

Note: the rep scheme will change each time through the lift series (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

MetCon - COMPARE THIS WORKOUT TO FRIDAY, WEEK 5 (August 12)
21-15-9
Power Clean to Thruster (95/65)
Pullups

Comment