Warm-up
Cluster Technique
3 sets
:20 bike build sprint
5 Naked Bar Clusters
:20 Push-up Plank
5 Push-ups
Weightlifting
Floor Press (Build to a 3 rep max)
Take 12 min to build to a 3 rep max
then…
2×5 @ 85% of 3 rep max
Metcon
Metcon (7 Rounds for reps)
21 min ALT EMOM
10-15 Cal Bike
14 Single DB Box Step Ups (24/20)(50/35)
6 Clusters (155/105)
