It's just 3 minutes!

4 cycle met-con

3 mins on 90 sec off for 4 cycles

1 suicide

15 pull ups

15 WB

 

Strength Program Day 1(a):

Squat 5X5 @ 70%

Bench Press 4X5 @ 72.5%

Dead lift 3X4 @ 65%

Pendlay Rows 3 x10

Stiff Legged DL 3 x *

1 arm DB row 3x8