09/16/16

Metcon

Life
Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters
15 Dumbbell Power Cleans
10 Dumbbell Push Press

Fitness
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)(135/95)(95/65)
10 Shoulder to Overhead (155/105 lbs)(135/95)(95/65)

Accessory

Banded Straight Arm Lat Pulldowns 3×20 DB Rows 3×12 each side
Weighted Sit Ups 3×20
Russian Twists 3×20