FRIDAY, 20 SEPTEMBER 2019

Warm up

200 meter run 

3 rounds 

5 strict pull-ups

10 push-ups

Strength 

Find 1RM strict press 

Met-con 

3 rounds 

70 double unders

10 KB swings 70/53

Then

400-meter famer carry 70/53 (switch arm at 200 meter mark)

Then

3 rounds 

70 double unders

10 KB swings 70/53