Wednesday, September 6, 2023

A.Jerk

Work up to a single from the rack @ RPE of 8

after each set do 10 banded face pulls + 5 lateral, banded steps per side

B. 2 sets

Single arm farmers carry x 50'/side

Single arm KB front rack carry x 50/side

Copenhagen plank x :15/side

C. Workout

Every 3:00 for 9 rounds

10 DB or KB DL @ 70/55# per hand

12/9 cal run

rest a few moments

Every 3:00 for 3 rounds

15 heavy goblet squats

12/9 cal row

if you’re speedy increase to 15/12 cal