Warm Up
Row
3 sets
20 calories
5 burpee over the rower
5 pull ups
3 sets
20 calories
5 burpee over the rower
5 pull ups
Strength
Bench
4x10-12 reps
@60-65%
Incline dumbbell bench
3x12-15 reps
4x10-12 reps
@60-65%
Incline dumbbell bench
3x12-15 reps
Metcon
For time
10-9-8-7-6-5-4-3-2-1
Bench press @65%
Front squat same weight as bench
*10 bench 10 front squats, 9 bench 9 front squats...
only rest as needed-
10-9-8-7-6-5-4-3-2-1
Bench press @65%
Front squat same weight as bench
*10 bench 10 front squats, 9 bench 9 front squats...
only rest as needed-