THURSDAY

STRENGTH:

Bench press

5 x 10 @ 65% of 1 RM. If you haven’t used DB’s in a while for bench , use DB’s instead

METCON:

OPEN/PERFORMANCE/FITNESS

15 min amrap:

1 rope climb

10 cal bike

15 hr pushups

RX+ is w a vest. Bring one if you have it!

Extra credit:

With a partner do 10 BB bicep curls each (back and forth) for 10 sets. 

Then

3 – 4 sets DB skull crushers w your choice of weight. You can do this on the bench or the ground works fine.Keep your elbows in throughout the entire movement. Do each set to “failure” and rest 60 – 90 secs between sets.Then (if you have time)

50 sit-ups cash out

SWEAT !!!  6:30 am, 9:30 am, 6:15pm, 7:15 pm

0-10 min

4 rds:

200 m run

200 m row

10-20 min

30-20-10

Db thrusters 45/30 lb DB

Pull ups

20-30 min

40-30-20-10

Lateral lunges w a 45/30 lb DB

Sit-ups w feet anchored on the outside of the DB

30-36 min

Amrap 6 min

10 air squats

10 box jumps 24″/20″