Warm-up:
100 single jump Ropes
10 H/R push-ups
Pull-up hang 3x:15sec each
10 Good Morning with a bar
10 Pass throughs with PVC
Prayer Stretch
NEW STRENGTH SERIES!!!!!!
Strength:
Bench Press 3-3-3-3-3
find your 3 rep max
Metcon:
2 rounds for time of: 200 m Run 25 Back Squats 200 m Run 25 Front Squats 200 m Run 25 OHs
Mens Rx 115lb/ Womens Rx 85lbs
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