Strength

Back Squat 6×10 (Ascending)

MetCon

For Time:

400m Run

50 SA DB Chest Press – L (35/50#)

400m Run

50 SA DB Chest Press – R (35/50#)

400m Run

50 SA DB Bent Row – L (35/50#)

400m Run

50 SA DB Bent Row – R (35/50#)

Closed until Wednesday, enjoy an EXTRA long weekend!!!

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Seated Wide Grip Strict Press

3 Close Grip BB Bent Over Row

MetCon

In Teams of 2 Complete For Time:

50 Double Unders – Each

50 HR Pushups – Shared

50 HSPU – Shared

50 Cross Overs – Each

100 V-Ups – Shared

50 Cross Overs – Each

50 HSPU – Shared

50 Ring Dips – Shared

50 Double Unders – Each

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Supine Grip Bench Press

3 Supine Grip Deadlift

MetCon

2 Rounds For Time of:

15 Snatches (95/135#)

15 T2B

MetCon

On Every 4th Minute For 10 Sets Perform:

5 Calories Assault Bike

5 Burpees

5 Shuttle Sprints

5 SA DB S2OH – L (35/50#)

5 SA DB S2OH – R (25/50#)

5 Shuttle Sprints

5 Burpees

5 Calories Assault Bike