Weightlifting
Bench Press
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 2 @ 75-80%
*Set 4 – 2 @ 80-85%
*Set 5 – 1 @ 85-90%
*Set 6 – 1 @ 90+%
*Set 7 – 1 @ 90+%
Metcon
Full Body DB Workout
Circuit 1
3 Rounds of each circuit (50/35×2)
10 Lateral Raises
10 Goblet Squats
10 Bicep Curls
Circuit 2
10 Push Ups
10 Reverse Lunges
10 Tricep Extensions
Circuit 3
10 Shoulder Press
10 DB Deadlift
10 Weighted Russian Twists
Patty BP 100 – metcon 28:15 combination of DBS – snuck in 200 meter row in between each set.