Virtual:

5 Supersets of:  with :30 rest in between movements:

1a) biceps curl x 10 each arm
b)oh triceps extensions x 10

Metcon:  

10 AMRAP:

10 lunges

10 russian twists

10 Mt. Climbers

In Gym:

Strength:

Your Next Lift 3 sets of 5 reps.  Add weight from 1st cycle.


Metcon:

For Time:
10 Shoulder Press, 115/75 lbs

15 Overhead Squats, 115/75 lbs

20 Push Press, 115/75 lbs

25 Front Squats, 115/75 lbs

30 Push Jerks, 115/75 lbs

35 Back Squats, 115/75 lbs