METCON 5 rounds for time: 15 Sit-ups 12 Kb Swings (53/35#) 9 Push-ups 6 Pull-upsRead More

STRENGTH Push Press 0:00-1:30 5@60-65% 1RM 1:30-3:00 4@65-70% 3:00-4:30 3@70-75% 4:30-6:00 3@75-80% 6:00-8:00 2@80-85% 8:00-10:00 1@95-100+% 10:00-12:00 1@95-100+% If you’re feeling strong, go for a new 1RM on set 6 and/or 7. METCON For time: 20 Burpees 10 HSPU 16 Burpees 8 HSPU 12 Burpees 6 HSPU 8 Burpees 4 HSPU 4 Burpees 2 HSPURead More