Monday

Warm-up
Warm-up
3 ROUNDS
1:00 Row*
10 Up-Downs
8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)
10 Ring Rows

*R1= 20-24SPM
R2= 24-28SPM
R3= 26-30+SPM

Strength
Bench Press (10-8-6)
Tempo Wide Grip Bench Press @30X1*

*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.

Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’

(Score is Weight)

Workout
Metcon
6 SETS
ON A 3:00 RUNNING CLOCK…
30/24 Cal Row
Max Reps in the Remaining Time…

ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)