MONDAY
Weightlifting
Floor Press (5-5-5+ @ 65-75-85%)
All percentages are based off of 90% of actual 1 rep max
Metcon
Surfer on Acid (Time)
3 Rounds for time of:
Run 400 meters
21 Burpees
Weightlifting
Floor Press (5-5-5+ @ 65-75-85%)
All percentages are based off of 90% of actual 1 rep max
Metcon
Surfer on Acid (Time)
3 Rounds for time of:
Run 400 meters
21 Burpees
RX+ = 5 Bar Muscle Ups to finish each round
Supplemental Conditioning
Sprintervals 2 (Distance)
On a Concept 2 rower complete the following:
4 minutes at 20 strokes per minute. Photo cred @garavsmurphy
