SUNDAY

METCON

4:00 clock x 4 rds

20 OHS 95/65

30 situps

Max cal on assault bike in remaining time

Rest 4 min

SHRED @ 8 am W/ Coach Mike V

Part A

12 min amrap

12/8 cal bike or row

12 Deadlifts 185/135

12 DB box step ups (35/20)

Part B

12 minutes:

75/45 Barbell

Minute 1:

15 strict press

5 Push Press

5 Push jerk 

Minute 2:

rest 

Minute 3:

25 barbell shrugs

Part C

7 min AMRAP

25 V-Ups

25 Reverse Crunches 

25 Crunches