Warm up:
Dynamic week
Strength:
Bench press
7 sets of 8 reps at YOUR 10 rep max weight
Super set your sets of bench with Day 1 of the Pull up program (remember to adjust depending on how your assessment week went last week)
Metcon:
4x
50 double unders
10 man makers 40/30lb dumbbells each hand
Man Maker =
Dumbbell push ups
Right arm dumbbell row
Left arm dumbbell row
Deadlift
Squat clean
Thruster
= 1 rep
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