4/29/19

Weightlifting
Deadlift (4×4 @ 75-85% of 1RM)
Zero Bounce (lower the weight under control each rep, only kissing the ground.)
Metcon
AMRAP 10 Min:
Climb the Ladder…
Open-Performance:
10/8 Cal Row/Bike/100 m run
3 Push Press 115/75lbs
10/8 Cal Row/Bike/100 m run
6 Push Press
10/8 Cal Row/Bike/100 m run
9, 12, 15… etc.

Fitness:
75/55

*Choose a weight which allow you to get through the round of 12 before breaking up the push press.

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