FRIDAY

STRENGTH:

DEADLIFT

3/3/3/3/3

METCON:

OPEN/PERFORMANCE

3 rds

15 pull ups

5 deadlifts 225/185

400 meter run

FITNESS

3 rds

15 ring rows

5 deadlifts 185/135

400 meter run

CORE:

3 sets:

10 candlesticks

10 crunches

10 Russian twists

SWEAT (8:30 AM 10:30 AM 5:15 PM)

15 min amrap:

10 strict db press 45/25

10 cal row

10 db bent over rows on each arm

10 cal assault bike or 100 meter run

Rest 4 min

15 min amrap:

10 pull ups

10 DB reverse lunges 45/25

30 du’s