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Friday, September 8, 2017

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A: Warm Up
3 sets
250 Meter Row
10 Kettlebell Swings

B: Prep
3 sets
6 Pull Ups
6 Push Ups
6 Sit Ups
6 Air Squats

C: Met Con
Complete for time
1,000 Meter Row
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

D1: Strength
3×3 Push Press

D2: Endurance
15 min AMRAP run/DUs
400m run
40 DUs
Swap out singles for DUs to maintain the intensity if DUs break down