Strength + MetCon

Strength + MetCon

Shoulder Press ( 8×8 + 20 Barbell bent over rows 45/35 Every :90)
DB Press Alt. Overhead Hold (AHAP)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP

5 Handstand Pushups
3 Bar Facing Burpees
1 Deadlift 225/155

RX+ 315/205

LvL 3: (Pike Push Ups) – (185/125)
LvL 2: (Box Inverted Push Ups) – (155/105)
LvL 1: (Seated DB Strict Press) – (135/95)
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 Downs
– 100 Banded Push Downs