SUNDAY

SHRED

Part A

10-9-8-7-6-5-4-3-2-1

Strict Chin Ups

Strict Ring Dips

*Use Bands as necessary

Cash out

40 DB Pullovers 50/35

40 DB Rows 50/35

Part B

AMRAP 15

12 Calorie Row

12 Elevated Feet Push Ups

15 Abmat Pushups

*RX+ GHD Situps depending on availability

Part C

Tabata Hollow Rocks

SUNDAY METCON

“TJ Max”

5 Minute AMRAP

500 Meter Row

200 Meter Run

Max Overhead Squats 75/55

2 Minute Rest

5 Minute AMRAP

400 Meter Row

200 Meter Run

Max Overhead Squats 95/65

2 Minute Rest

5 Minute AMRAP

300 Meter Row

200 Meter Run

Max Overhead Squats 115/80