WARM-UP
barbell warm-up
sit ups
air squats
STRENGTH
Incline bench 3 x 7 @40% of bench max
Push Press 3 x 7 @50% of max
METCON
"The Power of 10x"
2 or 3 rounds for time (depends on time left in class)
10 push ups
10 pull ups (using your style)
10 squats
10 kettlebell/dumbbell swings (20# minimum)
10 sit ups
10 lunge jumps (lunge, jump & switch feet)
10 push press (45#, 15# DB, 10# DB, 15# bar)
10 bench dips
10 tee pees
10 burpees
Have a good weekend!
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