9/25/26

AM Workout (0500)

A.

‘Nasty Girls’ 

3 RFT:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Clean (135/95#)

PR = 5:49 (unbroken) from 11/21/17 

B.

Back Squat

14:00 Min to Heavy Single

C.

For time:

40 GHD Sit-ups

50 Pull-ups

100 Wall-Balls (20/14#)

50 Pull-ups

40 GHD Sit-ups 

PM Workout (TBD)

A.

Rack Pulls

4x7 

B.

Weighted BB Hip Thrust

4x8

DB Shrugs

4x8

C.

Sorenson Hold 

3 x  :30-:45

Standing Calf Raises w/ DBs

3x25 

D.

Dips

12,12,Max 

Prone Incline DB Curls

12,12, Max 

Alternating DB Curls

12,12, Max