Warm-up: 10 minutes
- 3 Rounds:
- 15 Calorie Machine row bike or ski
- 10 Tempo Push Ups
- 10 Side Raises (light plates or dumbbells)
- 10 Front Raises (light plates or dumbbells)
Strength/Skill: Upper Body
- Strict Press 3×5 at 75% 1RM Rest 2 mins between sets.
- Bench Press 3×5 at 75% 1RM Rest 2 mins between sets.
METCON: Sprint Rounds for time
- 10 rounds for time of:
- 12/10 Row Calories
- 9 Double Dumbbell Hang Power Cleans, 50/35 lbs
- 6 Double Dumbbell Push Press, 50/35 lbs
- Rest 1 min
Rest 1 min between rounds OR complete in teams of 2; you go-I go fashion; 10 rounds each. Scaling Options: Scale the DB weight to keep these unbroken and fast!
