Skill/Strength:
3x200m Run
-Rest 2 min between runs so you can RUN FAST
Metcon:
3 Rounds
30 Abmat Situps
20 Ring Dips
10 Shuttle Runs (25ft down and back=1)
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Mike Cegelski
Active Recovery EMOM + Yoga
15 cal row/12 cal bike/10 cal ski/rest (10 rounds)
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Pauly VanderKelen
Stretching WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, and 165#, then 4 reps @ 175#, then a burnout set of 10 reps @ 145# / Cable Chest Fly: 12 reps @ 40,45,50,55 / 5x11 Strict GHD Sit-Up with a 30# dumbbell on my chest / 5x10 Tricep Pulldown @ 60# / 5x10 Arm Curl @ 85# / Pulled weeds & mowed the lawn.
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