THURSDAY

STRENGTH:

superset

Bench press

5 x 3 (progression in weight)

bent over row

3/3/3/3/3 (same weight)

METCON:

OPEN/PERFORMANCE

“HEAD TO TOES”

5 rds:

5 hspu

10 K2E

15 G2O w plate 45#/35#

20 stationary lunges w/ plate overhead 45#/35#

200 meter row

FITNESS

5 rds:

5 db press 35#/20#

10 knee raises

15 G2O w plate 35#/15#

20 stationary lunges w/ plate overhead 35#/15#

200 meter row