THURSDAY

STRENGTH

Superset

Bench press

3/3/3/3/3

Bent over rows

5 x 3

Weight goes up in bench press, but weight stays the same for bent over rows

METCON

OPEN/PERFORMANCE

“CHEAP TRICK”

Complete the following:

3 minutes Max Reps Burpees Box Jumps (M:24″/W:20″)

Rest 1 minute

• 3 minutes Max Calories on Assault Bike

Rest 1 minute

• 3 minutes for as many rounds as possible of 30 Double Unders + 7 Hand Release Push-ups

*Score total reps per round for a total

FITNESS

Complete the following:

3 minutes Max Reps Burpees Box Jumps (M:24″/W:20″)

Rest 1 minute

• 3 minutes Max Calories on Assault Bike

Rest 1 minute

• 3 minutes for as many rounds as possible of 60 Single Unders + 7 Hand Release Push-ups

*Score total reps per round for a total