METCON 1,000m Row 50 Push-ups 400m Run 30 Push-ups 300 Jump rope 20 Push-ups 50 Step-ups (24/20″) 10 Push-upsRead More

STRENGTH High hang Snatch+ Hang Snatch+ Snatch 6 sets of 1+1+1 @75% METCON 7 Rounds: 300m Row 12 Burpees Rest 2 minRead More

METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (45/25 overhead) 800m Run 400m w/ medball (14/10#)Read More

STRENGTH 6×3 Front Squat @80% 1RM :90 sec rest btwn sets METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (95/65 overhead) 800m Run 400m w/ medball (20/14#)Read More