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)