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TUESDAY 4.18.2017

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STRONG

Warm-up


Ring Push Up
3 Sets of 10

1. Regular push up

2. Push up with overhead reach

3. Push up with archer hold


STRENGTH
Bench Press
Empty bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

5 sets of 2 reps at 85% of 1RM


METCON-BURN


CONNECTIVITY
100 Ab Mat Sit Ups


CONNECTIVITY
Hollow hold on hands and feet
3 X 0:45/0:15


Metcon
10 Rounds of:

250m Row
1 rope climb

Take absolutely no rest between row and rope climb

Rest 1 minute