Friday 4/1/2019

Weightlifting

Bench Press

70% x 3 reps
80% x 3 reps
90% x MAX REPS

*Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
*If you can not do weighted, work on strict or slightly assisted strict with bands.

Metcon

Metcon (AMRAP - Rounds and Reps)

17min. AMRAP:
1 Rope Climb
5 Burpees
200m Run

RX+ is with a 20/14lb Vest
or
Legless Rope Climbs if you don't have a vest.