FRIDAY

A GROUP WARM UP

3 rds:

100 meter run

5 cal assaut bike

10 hang power cleans w empty bar

B STRENGTH:

Superset 5 sets

Tricep kick backs

5 x 8 (choose your weight)

Close grip Bench press

5 x  3 reps same weight

Rest 60 sec between sets

C METCON

3 rds:

400 meter run

30 cal assault bike

10 power cleans 135/95