Wednesday: 122116 (2-3)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

Strength: (Pick One) Work up to x2-6+ @9 RPE
1-3 Board Bench Press
Bench Press
Close-Grip Bench Press
Floor Press
Incline Bench Press
Paused Bench Press
Press
Push Press
Seated Press
Wide-Grip Bench Press

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)
3. Conditioning: (Pick One)
400m Run
500m Row

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s