5-4-17 Workout
Olympic
Deadlift - 5 x 3
Muscle
12-9-6-9-12
T Bar Row
Swiss Hammer Curl
Metcon
A)
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.
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