El Rio

Strength: Bench Press (Superset with Pull-ups) 

5 x 4 @ 75-80%

Strict Pull-Ups

5 x 3-8 

Metcon: 16 Min AMRAP

20 Dumbbell Suitecase Carry Lunges

10 Push-Ups

5 T2B

300m Run: Every 4-mins… (Pick up where you left off) 

4:00

8:00

12:00

L1: 400m Run, 70/50, 7 T2B

L2: 300m Run, 50/35

L3: 300m Run, 35/20, K2E

L4: 200m Run, 20/15, T2R