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Warm-up

Warm-up (No Measure)

3 MIN EASY RUN

THEN

3 SETS

5 BURPEE BOX JUMPS

10 DB SNATCH

15 GOBLET SQUATS

Weightlifting

Bench Press (5 X 5 @70%)

Metcon

Metcon (3 Rounds for reps)

3 X 5 MIN AMRAP

3,6,9,12…..

BURPEE BOX JUMPS

WALL BALLS OR DB THRUSTERS (1DB)

2O DOUBLE UNDERS AFTER EACH SET

2 MIN REST BETWEEN AMRAPS

Metcon (No Measure)

3 SETS

1 MIN PLANK HOLD

10 DEAD BUG