FrictionCrossFit – Powerlifting Club

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Warm-up

20 Double DB Press

20 Double DB Row

+

30 Band Pull Apart

30 Band Wall Slide

+

90/90 SH Stretch

Shoulder Press (5-3-2-1-1-1-1… climbing to max effort Attempt)

Weighted Pull-ups (5×3 climbing )

or

Pull up Hold 5x:10

or

Ring Hold 5×3, :10 each

Metcon (AMRAP – Reps)

100m Backward MB Toss in as few throws as possible 30/20

Hypertrophy

x3

10 BB Shrug- Heavy

:30 Lateral Raise Hold

30 Band Tricep Extension

Core

100 Ab wheel