Strength
Bench Press 4-4-4-3-3-3-2-2 working up to 90% 1RM
WOD
3 Min AMRAP:
6 Deficit Push Ups
6 T2B
-2 Min Rest-
3 Min AMRAP:
6 Burpees
6 T2B
-2 Min Rest-
3 Min AMRAP:
3 HSPU
6 T2B
-1 Min Rest-
2 Min ME Push Ups (Chest to the floor and no worming folks!)
FitWOD
16min AMRAP
100m Run
5 Burpees to plate 25/15
10 OHWL 25/15
15 Situps 25/15
20 Russian Twists 25/15
(can use slam ball if desired)
