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Unrated – Personal Training

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Warm-up

3 rds:

10 arm circles

8 push ups

8 air squats

Strength

Bench Press (1 RM Bench Press)

Metcon

Metcon (Time)

For Time:

30-20-10

Push-ups

Body Weight Step Back Lunges (Total)

Single Arm Dumbbell Thrusters (Total)

Rest 3 minutes

For Time:

10-20-30

Single Arm Dumbbell Thrusters (Total)

Body Weight Step Back Lunges (Total)

Push-ups

Accessory

2 sets:

40 second Hollow Hold

20 V-Ups

20 Anchored Feet Sit Ups

-Rest 1:00 B/T Sets-

Mobility

2 Rounds:

5 Thoracic Rotation Stretches (Each Side)

10 Rotating Scorpion Stretches