16 May 2016 16 May 2016
Monday 16 May 2016 '16 May 2016'

gainz1. Warm-up
3×12 Strict Ring Dips/ paralette dips/ bench dips
Then 2-3 Mins of Banded Glute Activation
Then
2:00 of Hollow Rocks

2. Strength
Deadlift 5×3
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 87.5%. All percentages are based off of your 1RM.

3. Met-Con
For Time:
15-12-9
Front Squat
Hang Power Clean
Sumo DLHP
Barbell is at 135/95lbs 115/75 95/65

4. Extra
AMRAP 7 Minutes:
Sprint 100m (50 out and back)
7 CTB Pull Ups

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