10/5

Unrated – Personal Training

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Warm-up

3 Rounds:

5 Push Ups to Downward Dog

10 Cossack Squats (Total)

5 Dynamic Squat Stretch

Metcon

Metcon (4 Rounds for reps)

4 Sets:

3:00 AMRAP

3 Burpees

6 Push Ups

9 Air Squats

– rest 1:00 between sets –

Accessory

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

Strength

brent

Bench Press (5×3 @ 80%)

Metcon

brent

Metcon (4 Rounds for reps)

4 Sets

3:00 AMRAP

3 Double Dumbbell Power Cleans 50s

6 Push Ups

9 Air Squats

– rest 1:00 between sets –

Mobility

2:00 Couch Stretch (Each Side)

10 Downward Dog to Upward Dog Transitions