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Workout of the day
2025-05-02
Strength
5 Sets: E3MOM
Ring-Dips or Bench-Dips
8-8-8-8-8 reps:
Barbell Bent-over row
12-10-8-6-4 reps:
* Complete as a superset. Complete 8 Ring-dips immediately followed
by 12 Barbell bent-ober rows. Continue rep pattern.
*Start light / moderate and increase weight each set for Barbell bent-over row.
Metcon
3-Rounds for time: (16 min cap)
100 m run
6 T2B
6 Power-Clean
2-Rounds for time:
200 m Run
9 T2B
9 Squat-Cleans
1-Round for time:
400 m Run
12 T2B
12 Clean & Jerks
Barbell Weights:
L1: #55/75
L2: #85/115
L3: #95/135
core
Partner
Stretch
90 sec couch stretch (per side)
30 sec Fig 4 Stretch (per side)
15-30 sec Kneeling hip flexor stretch (per side, repeat if needed)
1-2 mins legs up a wall pose