wednesday

Strength

3 Bench Press x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Metcon

Freedom (RX'd)
2 sets
27-21-15 (21-16-12 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)

Independence
2 sets
24-18-12 (18-14-10 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets-

Liberty
2 sets
21-15-9 (16-12-8 for women)
Calorie Row
Bar Push-Ups
-Rest 5:00 between sets-

Target time per set: 5-6 mins
Time cap each set: 7 mins