STRENGTH & METCON

1. Warm Up

• Dynamic Warm Up
• Pushups, 3x10

2. Strength & Stamina

• Bench Press 1-10-1-20-1-30 reps

3. Work Capacity - 3 rounds for time:

• Row 250m (10)
• Back Extensions, 20 reps
• Knees to Elbows, 20 reps
• KB Slasher Halos, 20 reps
• GHD Situps, 20 reps
• KB Swings, 20 reps