GYM

Strength: Your Next Lift 3 sets of 5 at your working weight
**Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift.
***If you are on cycle 3, remember it is now time to Front Squat.

Metcon:
12 AMRAP:
10 burpees
25 Double Unders

Virtual

Strength:  5 Supersets with :30 rest in between each set/movement:
1a) Single Arm Rows x 10 each
1b) Glute Bridge Floor Press x 10 each

Metcon:
20-15-10-5:
burpees
40-30-20-10:
sit ups