Friday!
Strength: (15:00) DL
Base your % off of 90% of your 1RM!
1 set x5 reps @65%
1 set x5 reps @75%
1 set x5+ reps @85%
CF Light: 15:00 AMRAP!
15 Ring Rows
20 Alt. Step Ups (no #)
30 Box (Tri) Dips off the box
40 (AB) Knee-Ins
50 Jack Presses (#10-15 DB)
Met Con:
12:00 AMRAP!
*Goal = 3R+
E:
12 Alt. Font Rack Lunges
E: #45/35
12 OTDB’s Burpees
(both DB’s)
48 Dubs
12 Calories: Air Dyne Bike!
RX:
12 Alt. Font Rack Lunges
RX: #35/25
12 OTDB’s Burpees
(both DB’s)
24 Dubs
250 M Row (5/6)
M/S:
250 M Row (5/6)
12 Alt. Font Rack Lunges
M/S: #25+/15+
12 OTDB’s Burpees
(both DB’s)
24 Dubs or 65 Singles