STRENGTH
1) Push Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight if form permits.
2) Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon.
METCON
Every 4:00 x 5 sets:
7 Burpee Pull-ups
20 DB Renegade Rows (total)
30 Double Unders
Single Arm OH KB Carry x 50 Ft. each
*Score = fastest split
*Athlete Choice of DB Weights for Renegade Rows
L2: (Regular Burpees) (30s Double Under Attempts)
L1: (Squat Thrusts) (30 Single Unders)