Warm-up

• 200m Run –then– 2 Rounds
  • 10 Leg Swings (each leg)
  • 10 KB Swings (russian rd1 american rd2)
  • 10 Push Ups (on bench or box rd1)
• –then– 1:00 Ski or Row
• -Chest stretch
• -Lat Stretch
• -Tricep stretch (30 seconds each side)

STRENGTH

• Bench Press 5-5-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 65% of 90%
• Set 2: 75% of 90%
• Set 3: 85% of 90%; 5-10 reps
• All percentages based off 90% of 1RM.

METCON

• 4 rounds for time of:
  • 21 Machine Calories
  • 21 Medicine Ball Sit-ups, 14/10 lbs
  • Run, 400 m

Machine Calories- Ski Erg or Row Scaling Options: Scale to regular sit ups if needed, these should be unbroken today. Time Cap: 30 mins