05/16/2020

Metcon (Weight)
EMOM x 16
min 1: 5 Back Squat, building
min 2: 8/8 Step Ups
Metcon
Every 90 sec x 9 (3 Rounds of Each)
R1: 30 sec Heavy Sled Sprint
R2: 30 sec Assault Bike Sprint
R3: 30 sec Heavy Wall Ball
Metcon
Strength Accessory:
3 Rounds
10 Bench Press
Max Reps Unbroken Push Ups
Rest 1 min

3 Rounds
10 Bicep Curl
15 Shoulder Flye
10 Bicep Curl
15 Shoulder Flye
10 Bicep Curl
rest 1:1

Every 30 sec x 9 (6 Rounds Each)
1st 30: DB Reverse Flye
2nd 30: DB Front Raise, Supinated
3rd 30: 30 Banded Bicep Curls