LIFT:
BENCH PRESS
5 X 5
END EACH SET WITH A SET OF PUSH UPS TILL FAILURE
SO 5 REPS THEN A SET OF PUSH UPS TILL FAILURE THEN REST.
METCON:
3 ROUNDS
1 MINUTE EACH EXERCISE, 20 REPS, REST THE REST OF THE MINUTE.
1 MINUTE REST AFTER EACH 5 MINUTES
WALL BALL 20 REPS 20/14
SUMO DEADLIFT HIGH PULL 20 REPS 75/55
BOX JUMP 20 REPS 20″
PUSH PRESS 20 REPS 75/55
ROW FOR CALORIES 20 REPS