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AU JACKED- BLOCK 3- WEEK-3 DAY-3

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CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Use last weeks Hex Bar Deadlift 5RM and do that for 4 sets (4×5)

DB Bulgarian split squats 3×8 each leg (8)

Chest Supported DB Rows 3×12 (8) hold last rep at the top for 5 secs

Barbell Good Morning 3 x12 (7)

Rope Upright Row 3×15

Tricep Rope extensions 5×10 (30sec rest in between sets)

KB Bottoms up overhead carry 3 x40 sec each arm