Weightlifting:
Circuit through the following:
Bench Press (5×5 @75% of 1RM)
Renegade Row (5 x 8R/8L)
Band Pull-Apart (5×20)
Moderate Tension. Dont hyper extend at low back. Underhand grip.
Metcon:
10 Rounds:
:15 Max Cal Assault Bike
:45 Rest
:15 Max Cal Assault Bike
:45 Rest
Make it hurt.
Score = Total Cals
Score = Total Cals