Thursday: 120816 (3-4)


Warm-up:

MetCon: (Pick one from each group)
4 Rounds:

1. Gymnastic: (Pick One) Work up to a Heavy Set (Repeat)
Chinup
Muscle-up
Neutral-Grip Pullup
Pullup
Ring Row
2. Repetition Effort: (Pick One) Work up to a Heavy Set (Repeat)
Bench Press
Incline Bench Press
Press
Push Press
Seated Press

Wednesday: 120716 (3-3)


Warm-up:

MetCon: (Pick one from each group)
4 Rounds:

1. Gymnastic: (Pick One) Work up to a Heavy Set (Repeat)
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup
2. Repetition Effort: (Pick One) Work up to a Heavy Set (Repeat)
Bulgarian Split-Squat
Lunge
Reverse Lunge
Step-up
Walking Lunge
3. 400m Run/500m Row