Warm-up
Coaches Choice
MetCon
RX
5 Rounds For Time:
400m Run
7 Push Press, 135/95lbs
14 Back Squats, 135/95lbs
SCALED
-115/75lb barbell
LITE
5 Rounds For Time:
400m Run
7 DB Push Press
14 Alternating Reverse Lunges w/ DB Farmer’s Carry
OPEN GYM
Warm-up
4 Rounds:
20 Sit-ups
15sec. Dead Hang from pull-up bar
10 DB Strict Press (light)
Strength
Back Squat 3×5 @75-85%
MetCon
4 Rounds For Time:
1k Row
Rest 3min.
SCALED
-same as RX
Side Work (optional)
Bench Press 5×10 @70% of 5RM