Physical Training

Metcon 4 rds for Time 15 DL. (225/155) 750m C2 Bike Partner workout. 1 partner rides while the other does the deadlifts. Switch when each is complete. A round is completed when each partner finishes both exercises.

Metcon For Time 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps Goblet Squats Kettlebell Swings 53/35 KB

Metcon 21 Min cap or until you hit 200/160 cals E3MOM 10 x (80/50) Ball on Shoulder Squats Max Cal Assault Bike

Metcon 20 Min Max Row Meters E2MOM 25m Bear Hug Ball Carry (80/50)

Metcon 5 Rounds 2 Minutes 20 Weighted Box Step Ups (DB/KB 35/50) Max Push Presses 2 Minutes Rest

Sport Basketball

REST DAY Everybody needs a day of rest. Enjoy it!

Strength 20 Min EMOM Start with an empty bar and add 10lb each minute Snatches until failure than Cleans until failure Finish with deadlifts Metcon Partner Workout Every 1.5 minutes switch until 200 calories are reached 8 Hang Cleans 95/65 then rest C2 Bike Erg

Metcon For Time 200 Cal AB Every 2 min on the minute 10 Push-ups 10 STO (75lb / 65lb)

Metcon 4 Rounds 300m Run 100m Lunges