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| No Vic, I didn't forget about this cute exercise you were doing... |
3 Rounds:
3 HSPU's
10 Ring Rows
40 DU's
Dynamic Warm-Up/Burg WU
Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Abs
Int/Advanced Strength:
ME Push Press: 2, 2, 2, 2, 2 (2RM) All sets at or above 90%
Pull-ups: 5 x 2 (same weight all sets, as heavy as possible)
Abs
MetCon:
On the minute for 15 mins:
Sprint 20m out, 20m back
2 Thrusters 135/75#
5 Box Jumps
*If you don't complete all the reps within the minute, you get a foul. Each foul = 250m row, which should be done 2 mins after finishing. (Ex: 3 fouls = rest 2 mins, then row 750m)
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