Strength Day + MetCon

Strength Day + MetCon

Shoulder Press (12mins to find 1RM)
Deadlift (12mins to find 1RM)
Metcon (AMRAP – Rounds and Reps)
10min AMRAP:

9 Cal Row
7 Burpees
3 Power Snatch (95/65)

Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Pull aparts
– 3×10 Arnold DB Press