friday

Warm-up

​3 SETS
10/10 Moose Antlers
10 Supermans
10 Scap Push-Ups

Into… 

4 SETS (:20 ON/ :10 OFF)
MOVT 1 - Row*
MOVT 2 - Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)
**After 2 sets, switch to Push-Up to Pike

Strength

​8-8-6-6-4-4*
Bench Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

Metcon

​EVERY 3:00 x 5 SETS
500/400m Row
Max Floor Press (115/85)|(95/65) in Time Remaining...

(Score is Reps)