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TUESDAY 1.9.2018

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STRONG
Bench Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
METCON-BURN
CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON
15:00 AMRAP (adding 3 reps per round) of:

3 Clusters 115/85
6 Over Bar Burpees
9 C2B Pullups
15 DU’s

6 Clusters 115/85
9 Over Bar Burpees
12 C2B Pullups
18 DU’s

9 Clusters 115/85
12 Over Bar Burpees
15 C2B Pullups
21 DU’s

12 Clusters 115/85
15…

*Cluster = Full Clean + Thruster