Monday, 7/13

Warm-Up
3 Rounds of
10 Alt Samson Lunges
10 Spider Lunges
10 Push-ups
10 Band Dislocates

Met-Con
Prep:
1 x 5 strict Press (bar only) + 4 Step Ups + 2 Plank to Squat;
1 x 5 strict Press (light) + 4 Step Ups + 2 Plank to Squat;
1 x 5 Push Press (at or near working weight) + 4 Box Jumps + 2 Plank to Squat.

Work:
5 x 3 Minutes ON + 3 Minutes OFF
5 Bastards
10 Box Jumps (24″/20″, Step Down ONLY)
15 Push Press (M @ 95/75/55; W @ 63/53/45)

– Each round picks up where last left off
– NO scale up on box height