AM: Basketball
PM:
Strength 1
Deadlift 4×6
Strength 2
A1.) DB Incline Bench Press x12 x10 x8 x6
A2.) Barbell Row x12 x10 x8 x6
Arm Circuit
B1.) Barbell Curl x12 x10 x8 x6
B2.) Banded Tricep Extension 4×15
Metcon
Complete as many rounds and reps as possible in 4 minutes of:
- 5 Hang Squat Snatch
- 10 Burpees Over the Barbell
RX = 135/95 lbs
Scaled = 95/65 lbs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
- 10 Power Cleans
- 20 Pull-Ups or 20 Ring Rows
RX = 135/95 lbs
Scaled = 95/65 lbs
Rest 2 minutes complete as many rounds and reps as possible in 4 minutes of:
- 10 Push Press
- 20 KB Swings
RX = 115/85 lbs
Scaled = 95/65 lbs
