Weightlifting
Three Sets of:
Bench Press (6-8 reps @ 20X0)
Rest 15-20 seconds
Dynamic Push-Up (10-12 reps @ 10X0)
Rest 2 minutes
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Metcon
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
25 Slamballs (30/20#)
Max Reps of Pull-Ups
Row 500 Meters
25 Slamballs (30/20#)
Max Reps of Pull-Ups