Gym:

STRENGTH:

YOUR NEXT LIFT 3 X 5

METCON:

FOR TIME:

30 pullups

10 burpees

20 pullups

20 burpees

10 pullups

30 burpees

 

Virtual:

STRENGTH:

5 sets of: WITH :30 rest in between 

1a) single arm half kneeling Arnold press  x  10 

1b) gorilla rows x 10 

CONDITIONING:

20AMRAP: 

10 up downs

10 mountain climbers **2 count

20 flutter kicks **2 count

5 burpees

(rest 1 minute)