June 7, 2018

6/7

Warm-up
Coaches choice
Bench Press (4x5 )
Rest 2 minutes between sets.
*15 Minute max
Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes
2 Rope Climbs
10 DB Front rack lunge
15 Burpee Devil presses
*Go hard on this one! Each set should be a sprint!
**Choose a weight that will allow you to move well but will get challenging toward the end.
*Sub ring rows for rope climbs
Optional Accessory
3 sets (done as a complex)
10 DB Front raises
10 DB Lateral raises
10 DB Reverse flies
10 DB Bicep curls
10 DB Strict press

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