SUNDAY

METCON:

“Mixed Feelings”

5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
10/14 cal assault bike

Or sub 200 meter run or row for bike

SHRED @ 8 am W/ Coach Mike V

14 min EMOM

Odd min: 8 Arnold DB Press

16 hammer curls

Even min: 10 barbell shrugs

Then:

2 rds:

25 V ups

25 reverse crunches

25 crunches

Then:

15 min AMRAP:

10 front rack barbell lunges

10 strict chin-ups (supinated)