Workout of the Day: Monday, 7.8.19

NickMuseumPull.jpg


Warm-up

2 Sets:
5/side DB Turkish Get-up
5/side DB Side Plank Extension
5/side Single Arm DB Floor Press
30'/side Single Arm OH Walking Lunge
30' DB Push Bear Crawl

Weightlifting

Bench Press (15 Minutes to find 10 RM)

Metcon

M1: Metcon (Time)For time:
30 Bench Press (155/105)
time cap: 3 minutes
Note: You MUST use a spotter for this. We will complete as many heats as necessary.
M2 begins approximately 5 minutes after the final heat.

M2: Metcon (AMRAP - Reps)
7 Minute AMRAP:
1000m Row
AMRAP Wall Ball (11'/10', 20/14lb)


Justin McClintock