210717

Strength
Bench press
5 Sets
3 Reps
Single arm bent over DB row
5 Sets
5 Reps
Metcon
5 Rounds for time
20 Thrusters
12 Pullups
20 Situps
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
Strength
Bench press
5 Sets
3 Reps
Single arm bent over DB row
5 Sets
5 Reps
Metcon
5 Rounds for time
20 Thrusters
12 Pullups
20 Situps
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)