Workout 08/20/21

Strength:

8×3 speed banded push press

@60% 1RM 

30” rest between sets

Red + 150 org -150

Metcon:

21-18-15-12-9-6-3

Cal row

Chest to deck 

Toes to bar

Power Hour:

1 Round Cindy

1 Round DT

2 Rounds Cindy

1 Round DT

3 Round Cindy

1 Round DT

4 Rounds Cindy

1 Round DT

5 Rounds Cindy

1 Round DT

1 Round Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Round DT:

12 Deadlifts (155/105)

9 Hang Power Clean

6 Push Jerk

Accessories:

3×8 strict narrow grip chin ups

3×12 narrow grip floor press 

3×12 barbell Cuban press

5×12 feel elevated parallel bar dips

4×45” static handstand hold

5×45” kb side crunches 

4×1’ plank 

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