Warm-up
1:00 Bike
1:00 Row
then..
2 sets
3 HS Kick-ups with 5 sec pause
5 4-count Push-ups
10 Naked Bar Muscle Cleans
Weightlifting
Shoulder Press (3×10)
*15 min to complete 3×10
*Build through sets to a heavy ten rep on final set.
Metcon
Metcon (2 Rounds for time)
2 sets
30/25 Cal Row
15 HSPU
12 DL (155/105)
9 Hang Clean
6 S2OH
30/25 Cal Bike
Rest 3:00
