Warm-Up
2-3 Minute Move
Foam Roll 30-60 Seconds of:
Your Choice
then
20 Surge Punches
12 Surge Flys
15 Band Rows
15 Push-Ups on Box
12 Kettlebell Pullovers
8 Suspension "Y's"
then Warm-Up Bench Press
Strength/Skill
8-8-6-6 of:
Dumbbell Incline Bench Press
Superset w/
Weighted Pull-Ups or Regular Pull-Ups w/Assistance
Metcon
"Up For a Run?"
200 Meter Run on True Form Each Round
w/
8-12-16-20 of:
Decline Sit-Ups w/Med Ball (20/14)
&
Ring Rows
*For Time
Accessory
3 Sets of:
8-12 Dumbbell Twist Curl
8-12 Cable Leaning Overhead Tricep Extension
8-12 Reverse Flys Leaning On Slight Incline
then
1 Set of:
Box Flip Push-Up Burnouts