Barbell 10-20-19
Monday
Warm-Up: 3 x 10 DB Bench & Chin-Up
4-3-2-4-3-2 Bench Press
3 x 12 Bent Over Row
3 x 12 Z-Press
Tuesday
3 x 12
Front Squat
Dumbell Row
Dual KB Front Rack Step-Up
Ring Row
Thursday
3 x 12ea
DB FFE Step Back Lunge
RDL
Barbell Bench
Barbell Curl
Workout of the Day 10-21-19
Strength:
Box Squat 15-10-8
CrossFit Conditioning (Competitor):
9 Minutes, As Many Rounds as Possible
12 Front Rack Step Back Lunges 95/65 (135/95)
8 Sprawl (Bar Facing Burpee)