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| Rony: overhead squats |
Run 400m
30 Push-ups
50 Squats
Dynamic Warm-Up/Burg WU
Strength:
ME Push-Press: Go for a new 3RM!
Bradford Press: 3 x 10 (each side)
Band Tricep Press-downs: 2 x 20
MetCon:
3 RFT of:
Row 400m
21 KB Swings 53/35#*
12 Ring Dips
*Scale up to 70# if you can handle it (unbroken!)
Endurance:
Run: 200m, 400m, 800m, 400m, 200m, rest half completion time
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