***METCON***
WARM-UP
AMRAP x 6 MINUTES
:30 Bike @ Mod Hard
6 Med Ball Deadlifts
6 Med Ball Thrusters
6 Med Ball Sit-Ups
STRENGTH
5-5-5-5
1+1/2 Bench Press*
*Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.
WORKOUT
1.) AMRAP x 8 MINUTES
4-6-8-and so on…
Cal Bike
Wall Balls
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
50/40 Cal Bike
50 Wall Balls