Skill:
Push ups
3x28
Pull ups
3x ME
Strength:
Strict press
5-5-5-3-1+
Stabilizer:
100 your choice
Metcon:
Run day!!!!
Beginner
3-3-3 mins run at easy, moderate, hard pace
Novice
5-5-5 same as above
Advanced
7-7-7 same as above
THEN after your last set minutes of run, you will turn around and REDLINE back
Meaning - if you ran 9 mins out, you should be able to cover the distance back in less than 9 mins.
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