Skill/Strength:
Every 6 min for 2 rounds
Row 500/400m
Run 400m
Max rep Devils Press 50/35lbs
-Try to be consistent from round 1 to round 2
Metcon:
15 Rounds
6 Box Step Overs with Wallball 20/14lbs
6 Abmat Situps with Wallball
-22:30 cap
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Pauly VanderKelen
30° Incline Bench Press: 10 reps @ 135,165,195, & 4 reps @ 225#
3x8 BOBBR @ 175# alternating with 3x12 Strict GHD Sit-ups wearing a 27.5# weight vest / 3x8 Cable Chest Fly @ 80# / 3x11 Strict Bar Dips wearing 25# on the weight belt.
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