TUESDAY

ACCESSORY WORK

superset the following:

bench press

alt. single arm dumbbell row

weighted step ups

Bench press will go up in weight 5 sets x 3 reps

rows and weighted box step ups  will be 5 sets of 10 reps

METCON:

OPEN/PERFORMANCE

“Helen”

3 rds:

400 meter run

21 kb swings 53#/35#

12 pull ups

FITNESS

“Helen”

3 rds:

400 meter run

21 kb swings 44#/26#

12 ring rows