29
Jul
7/29/15
Strength:
Bench Press
5×3
Gradual increase across sets
*6 strict pull ups (in between sets)
Weighted if needed
Metcon:
6 min clock
400m run (sprint)
In remaining time AMRAP
5 Burpee box jumps (24/20)
10 KB swings (70/53)
Rest 1 min
2 rounds
(Goal is to be moving quickly for the entire 6min!)
Finisher
10 min EMOM
7 GHD sit ups or (10 ab mats)
20-30 double unders (depending on skill level)
