Gym and Virtual

Strength:

3 sets of 10 each:

1a) Lateral Raise 

1b) Front Raise

Rest 1:00 between sets

Then:

3 sets of 10 each:

2a) BB/DB Curl 

2b) OH triceps extension

Rest 1:00 between sets

Metcon:

 

5 RFT:
30 DUs(90 SUs/Pogo jumps)
20 kb snatch (10/10) 24/16k
10 jump lunges
Rest 1 minute