06.20.2017 Burn

Metcon 2 rounds: 3 min AMRAP Max Cal Row 3 min AMRAP 10 DB Bench Press (Rx45/25) (RX+55/35) 10 DB FR Lunges 3 min AMRAP 10 Sit Ups *Plank for remainder of minute 1 minute rest before rd 2

06.08.2017 Build

Weightlifting Front Squat (12-9-6) @ 75-80% of 1RM -from the floor, squat clean 1st rep -60 sec rest between sets Push Press (12-9-6) @ 75-80% of 1RM -from the floor, power clean it up -60 sec rest between sets