Warm up: 10 minutes

• 30 Cal Row –then–
• 3 Rounds
  • 10 Lateral raises (light DB)
  • 10 Front Raises
  • 10 Inch Worms
  • 30 Single Unders

Strength/Skill: Push Strength – Upper Body

• Floor Press 5 x 3 athlete picks load
  • or
• Bench Press 5×3 at 80% 1RM ( we only have two benches )
  • or
• Weighted Push-ups 5 x 8 build from previous week

Metcon: 4 rounds of:

• 20 Row Calories
• 50 Double Unders
• 20 Push-ups
• Rest 30 secs
• 20 Row Calories
• 50 Double Unders
• 20 Air Squats
• Rest 2 mins