9/12/17

Strength

EMOMx8

Even: 8 bent over row 3.1.x.2 (supinated grip)

Odd: 5/3 ring dip 3.3.x.3

Metcon

4 rounds or AMRAPx15

400m run

20 db push press

15 toes to bar

Accessory

2x

10 hip ext + 20 sec soreson hold

20ea tricep ext