CHOOSES
2 STRENGTH 1 METCOM
3 STRENGTH NO METCOM
1 STRENGTH 2 METCOMS
A. Deadlift 8 8 6 6 4 4 push set last set Build load every set. B. DBELL – Negative strict presses 6 6 6 6 6 , push up take 3-5 sec coming down C. Bottom up lunges 5 rds 6 per side, back foots on bench knee rest on mat before pushing up A. Complete rounds of 30, 20 and 10 reps for time of: 32/24 kg Kettlebell Swings Shoulder to Overhead (115/75 lbs) Pull-Ups B. Run or row 1 mile