Wednesday 5/2/18

Weightlifting
Jerk Dip + Jerk
5 sets x 3 + 1 reps @ 225#


Accessories
Banded Sumo Deadlift
12 sets x 2 reps @ 225# + black bands

Good Morning
4 sets x 8 reps @ 95#

GHR
4 sets x 10 reps

Strict Pull Ups
10 - 10 - 9 - 7

Banded Lat Sweep
4 sets x 30 reps @ red bands

Hollow Hold
3 sets x 20 sec

BikeErg
10 min
4490 m


ROMWOD
Entitlement