4 cycle met-con
3 mins on 90 sec off for 4 cycles
1 suicide
15 pull ups
15 WB
Strength Program Day 1(a):
Squat 5X5 @ 70%
Bench Press 4X5 @ 72.5%
Dead lift 3X4 @ 65%
Pendlay Rows 3 x10
Stiff Legged DL 3 x *
1 arm DB row 3x8
4 x 5 minutes of work followed by 3 min rest.
AMRAP and pick up where you left.
18/15 cal row
9 Ring Dips
6 Bar MU
3 Double arm Devil Press 50/35