Gym

Strength:  Work up to 70% Cleans around 8 sets of 2.  Resting :90-2:00 between sets.

Metcon:

50-40-30-20-10 reps of:
Push Ups
Russian KBS (32/24). **these should be heavy

 

Virtual

Strength:  3 supersets of:
1a) Single Leg Glute Bridges with 3 ct. hold at top:  10 reps each leg
1b) Plank Shoulder Taps: 30 reps total
:90 Rest between each set

Metcon:
50-40-30-20-10 reps of:
Push Ups
Squats