WEDNESDAY 10/9

am:

Bike ~60 min easy

 

pm:

"Death Stretch" - 2 x 2 min/leg, squeeze stretch side glute and get tall
Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

 

A. Deadlift: build to a heavy single - 450 LBS.

B. Strict Press: build to a 1RM - 200 LBS.

+

3 rounds for time:

Row 500m
12 Deadlifts @ BWT (205LBS.)
21 Box Jumps 24"
*12:12