250714 Monday

Strength Back Squats Build to heavy 5 drop down to 70-80% and do 4,3,2,1 reps Metcon 5 rounds for time 30 DUs 20/15 cal or 300m run 30...

Strength Bench press 5 sets 3 reps heavy Single arm bent over DB row 5 sets 5+5 reps heavy Metcon 15 min AMRAP 15 thrusters 20/15kg 10...

For time In teams of two 40 DB thrusters 40 burpees over DBs 40m DB OH walking lunges 2xDBS 15/10 KG 400m synchro run 4 legless rope...