Warm-up
Is
Ys
Ts
Walking lunge x20
Push ups x10
2 rounds
Bench demo
Metcon prep
Front squat
Push press
3.2.1.Go!
Bench Press (5×6)
*Across
**Reps 5 & 6 should be challenging each set, yet maintainable.
Metcon (Time)
Front squat x10
Push press x10
Bar over burpees x10
5 rounds
*We are looking for rounds 1-3 to be very strong
**Round 4 should have a strong amount of fatigue
***The final round should be extremely labored and mentally challenging.
****Find a weight to match the intended effort is key to success today.