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Unrated – Personal Training

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Warm-up

3 Rounds:

10 Pistols to box

10 Cossack Squats

:20 Hollow Hold

Metcon

Rebecca Bell

Metcon (2 Rounds for reps)

2 Sets:

AMRAP 7:00

6 cal bike

100′ farmers carry

10 box step overs

Accessory

Metcon (No Measure)

Tabata (:20 on/:10 off)

8 Sets:

Plank Hold (rings)

Metcon

Brent Smith

Metcon (2 Rounds for reps)

2 Sets:

AMRAP 7:00

3,6,9,12..

Double Dumbbell Snatch (25s)

Push ups

Barbell Row (135)

Rest 3:00 B/T Sets

Strength

Brent Smith

3×15 Lat Pull Down (light-moderate load)

3×15 Good Mornings (light)

3×15 reverse pec deck

3×15 landmine press