
Javier Becerra
WOD-6.10.19
STRENGTH
3 SETS 10 Barbell Back Rack Reverse Lunges* Then..
EMOM x 8 MINUTES 6-12 Pendlay Rows 6-12 Push-ups *Light to Moderate weight on Pendlay Athlete choice on rep scheme
METCON
FOR TIME 21-15-9 Deadlifts (185/125) Pull-ups
10 Burpees Between sets
OPTIONAL FINISHER 1:00 Glute Bridge Hold -Rest :30- :30 Single Leg Glute Bridge Hold (right) -Rest :30- :30 Single Leg Glute Bridge Hold (left)
SUNS OUT, GUNS OUT 3 SETS 20 Empty Barbell 1/2 Curl* 20 Empty Barbell Skull Crusher *Taken from ½ curl to shoulder