Friday

Warm-up:

Ride/bike/row easy for 3 min then

3 rounds

  •  5 deadlift (empty bar)
  • 5 hang muscle clean
  • 5 press
  • 5 good morning
  • 5 back squat
  • Jog 100 meters

 

WOD: For time-

  • 20 Manmakers, 35/20 lbs
  • 15 Manmakers, 45/30 lbs
  • 10 Manmakers, 55/40 lbs
  • 5 Manmakers, 65/45 lbs

Manmaker = row right, row left, push up, squat clean, push press, oh lunge left, oh lunge right

View Gym Results

Log

 

Post-Workout 1:

Band Pull Aparts : 1x50 

Band Pull Aparts 1x50

Accumulate 50 reps

 

Post-Workout 2:

Face Pulls : 1x50 

Face Pulls 1x50 Rest as needed between sets.

Accumulate 50 reps

 

What do you keep in the trunk of your car?