8 Sept 2022
Weightlifting
Front Rack Lunge (5×10 E2M (start light, add each set))
5 per side
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
13 min cap
Accessory Work
Metcon
All for quality:
SA DB strict press 3×5 (per side)
SA DB row 3×5 (per side)
Rear delt flys 2×15
Finisher:
DB curl drop sets
(Start with 10 reps at a heavyish weight, then drop to a lighter weight for another 10 reps, and once more for a final set, going for AMRAP at a much lighter weight. Limit yourself to about :15 of rest between each set)