Fri Dec. 18, 2015

Performance

Metcon (4 Rounds for weight)

Push Press
Minutes 1 - 3 70% of 1RM - 4 reps
Minutes 4 - 6 75% of 1RM - 3 reps
Minutes 7 - 9 80% of 1RM - 2 reps
Minutes 10 - 12 85% of 1RM - 1 rep

Metcon (Time)

400 meter run
10 muscle ups
2 rounds

Fitness

Metcon (4 Rounds for weight)

Push Press
4 reps every 2min
12min

Metcon (Time)

400 meter run
10 burpees
2 rounds