15 April 2016 15 April 2016
Friday 15 April 2016 '15 April 2016'

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(Photo credit: Brooklee Gay)

Base

1. Warm-up
50 Box Step Ups

2. Strength
Back Squat 3×5 @70-80%

3. Met-Con
Five rounds for max reps of:
Bench press (pick a weight that can be done between 10-20 reps unbroken)
20 unbroken ring rows
Rest 3 mins between rounds

Level 1

1. Warm-up
50 Box Step Ups w/ 35/20lb Dumbbells

2. Strength
Back Squat 3×5 @70-80%

3. Met-Con
Five rounds for max reps of:
Bench press (pick a weight that can be done between 10-20 reps unbroken)
Pull-ups
Rest 3 mins between rounds

Level 2

1. Warm-up
50 Box Step Ups w/ 35/20lb Dumbbells

2. Strength
Back Squat 3×5 @70-80%

3. Met-Con
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Rest 3 mins between rounds

4. Gymnastics Interval
4 Rounds for Time:
20 Cal on AAB
20 Alternating Pistols
Rest :60

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