19
Dec
Avid Listener
Every Minute on the Minute for 10 Minutes:
Pullup/Muscle Up
STRENGTH – Push Press
5 sets of 3 at 90% of your 3 rep max.
If you don’t have a 3 rep max, find it and then do 2 sets of 3 at 90%.
METCON – For Time:
10 Push Press
15 pullups
20 Slam Balls
25 Kettlebell Swings
30 Double Unders
25 Kettlebell Swings
20 Slam Balls
15 Pullups
10 Push Press
Every 3 Minutes everyone will run 200 meters.
Level 1 – 135/95 for push press, 40/30 for slam ball, 70/53 for KB.
Level 2 – 115/85 for push press, 35/25 for slam Ball, 53/35 for KB.
Level 3 – 75/55 for push Press, 30/20 for slam Ball, ring rows for pull-ups, 44/25 for KB, scale the run to 100 meters.