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
20 MIN AMRAP
Start with:
10 cal row
1 wall walk + 2 HSPU
1 BM
*After each completed round the next round goes up by 5 cals, 1 (wall walk+ 2 HSPU) and 1 BM.
How far can you get?