Wednesday, August 3

Warm-up
Warm-up
3:00 Bike (Inc. RPM’s every minute)
Into
2 RDS
10 Bootstrapper Squats
10 Groiners
10 Push Press
10 Kip Swings

Weightlifting
Push Press (2×4, 2×2 )
2×4 @ 85-90% of 1RM
2×2 @ 90-95% of 1RM

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

LEVEL UP OPPORTUNITY: 115/75lb, 52/34kg (Strength Focus)

Finisher
1:30 Max Effort Bike

Cool Down
1:00 Feet Up the Wall Stretch
1:00 Couch Stretch/Side