Wednesday, September 4th

September 4, 2019

Barbell Work:


a.) 3 x 8 z-press (same weight across sets) (from the rig)

b.) 3 x12 plate front raise (choose a plate weight that is challenging)




3 Rounds For Time(cap 8 min)


ROUNDS 1 + 3

Run 200m 

30 box jumps(24/20)



Run 400m

15 box jumps(24/20)


Pull Up Work


a.)3x8 inverted rows


b.)2 sets 30-1 min static rig hang

(rest 1 min between hangs.... try for 45 sec!! with good form!)




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