2018 Cycle 2 – Week 3 Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds
Bike .5k
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

Strength and skill
Push Press (4×3 85%)

Metcon
Metcon
Met-Con
4 Rounds:
50′ Back Rack Walking Lunge 185/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups

Intravel
Metcon
Interval
3 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60

Accessory work

<div class="soswodify_component_comment" Strength
Sumo Deadlift
9-9-9
Heavy, but perfect controlled reps.

6. Bitch Work
5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Strict Handstand Push-Ups in remaining time.
Rest :60