Friday 071516

Warm Up
500 M Row
50 Chest to deck push-ups

Back Squat recovery
5×6 @40-50%

Dumbbell Press
5×5 @5lbs heavier than week 3 – Be explosive on the way up, controlled on the way down

Metcon
AMRAP 20 minutes – Climb the ladder
2 DB snatch (75/50)
2 Pull Ups
2 Assault Bike calories
4 DB Snatch
4 Pull Ups
4 Assault Bike calories
6 DB snatch
6 Pull Ups
6 Assault Bike calories
And so on..

Work
EMOM 8 minutes
60′ Sled push – Medium weight march