3 sets of DB Bench Press (55/35) Rx+(75/55) for max reps
after each set perform 10 HR Pushup and 10 ring dips
Metcon
2 rounds for time
10 DL (225/155)
20 Burpee
40 Hollow Rocks
4 min AMRAP
200m Run
4 Bar MU
8 Front Squats (135/95)
rest 2 min
8 min AMRAP
200m Run
4 Bar MU
8 Front Squats (135/95)
rest 3 min
12 min ARMAP
200m Run
4 Bar MU
8 Front Squats (135/95)
2 rounds of:
2 min Cal Row
rest 2 min
2 min Toes to plate
rest 2 min
2 min box jumps
rest 2 min
2 min Toes to Ring
rest 2 min
