July 3, 2018

7/3

Warm-up
Warm up
3 minute bike
Followed by...
3 rounds
10 Kettlebell swings (light)
5 Glute bridges witha 2 second pause
10 Walking lunges
5 Push ups
Deadlift
5 @ 55-60%
3 @ 65-70%
1 @ 82%
1 @ 90%
1 @ 98%

*Do not go for a PR! We are going to test. Please be patient and wait until max out day. :)
Metcon (Time)
21-15-9
Handstand push ups (Sub DB Push press)
Front rack reverse lunges 75/55# (Alternating)

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