1) Weightlifting
Bench Press: 3×10 @65% of 10rm
2) Metcon
20 Min AMRAP (heart Rate)
Row 500 m or Run 400 m ( alternate rowing/ Running)
30 Burpee Box Step-Ups 24/20″
20 Ab Mat Sit Ups
10 Ring Dips
1) Weightlifting
Bench Press: 3×10 @65% of 10rm
2) Metcon
20 Min AMRAP (heart Rate)
Row 500 m or Run 400 m ( alternate rowing/ Running)
30 Burpee Box Step-Ups 24/20″
20 Ab Mat Sit Ups
10 Ring Dips