SUNDAY

HAPPY SUNDAY EVERYONE!!! Get in and get it DONE! Mike V. has a spicy workout to start the day.

METCON:

7 rounds for time of:
15 Box jumps 24″(20″)
10 Toes to bar
5 Push jerks 155#(105#)

SHRED @ 8 am with Coach Mike V

Part A

12 min:

75/45 barbell

Min 1:

15 strict press

5 push press

5 push jerk

Min 2:

Rest

Min 3:

25 barbell shrugs

Part B

12 min:

In 2 minutes complete:

Curls: 1 set of 21’s w empty barbell

DB gun walk around the rig 

Then max bench dips to the 2 min mark

Rest 3 min

Repeat 3 times!

Part C

21-15-9

Russian twists 35/20 DB

Hanging knee raises

Crunches