FrictionCrossFit – Powerlifting Club

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Warm-up

30 Dip

20 Chin up

20 Hanging Leg Raise

30/leg Good morning

+

Hamstring Floss

Box Childs Pose

Shoulder Press (5-5-5+ @65-75-85% of Training Max)

Single Arm Dumbell Press (15-10-5/arm climb to 30% of Press Goal )

Deadlift (5-5-5+ @65-75-85% of Training Max)

Deficit Hex Deadlift (5×5 climb to 65% of Goal DL )

Stand on 45# plate, deadlift with Hex. Squat into start position

Hypertrophy

x2

:30 Lateral Raise Hold 15/10’s

20 OH Band Tricep Ext

10 Barbell Shrug 225/155

x2

20/side Pallof Press

15 BB Hip Thruster

10 Sumo DL 225/1155