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| The post-metcon zombie-like state of mind... |
3 Rounds:
5 Strict Pull-ups
10 Clapping Push-ups
15 OH Squats
Dynamic Warm-Up/Burg WU
Beginner Strength:
Squat: 2 x 5, 1 x 5+
Int/Advanced Strength:
Speed Bench: 8 x 3, 60% + bands or chains
DB Rollbacks: 3 x 8-10
MetCon:
10 Rounds:
1 Rope Climb, 15'
3 Shoulder-to-Overhead 155-185/75-115#
6 Box Jumps 24/20"
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