6/22

Unrated – U60

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Warm-up

3 rds

2 inch worms + push up

6 shoulder taps each side (controlled) *plank position

12 seated DB press

Then 500m machine

Strength

Push Jerk (8 minutes to build to heavy single )

Metcon

Metcon (Time)

3 rds

800m bike

12 Single DB S2O

12 burpee box jump overs

Compete: 100/70 (30″/24″)

Performance: 70/50 (24″/20″)

Fitness: 50/35 (24″/20″)