STRENGTH
AFAP
100 DB Bench Press
100 1-Arm DB Rows (50 each side)
100 Abmat Sit-ups
*All work is done before moving to next movement.
L2: (60-75 reps each)
L1: (30-50 reps each)
METCON
For time:
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls (20, 14)
L2: (14, 10)
L1: (10, 8) (No sets of 40 – row ends at 30 cal and wall balls start at 30)
18:00 Time Cap