Weightlifting – Slow Reps This week (10 Week Program)
3 Sets of 5 @ 60-65% – 3 Seconds down/3 Seconds Up
Bench Press
Metcon
40 box jump-overs
40 kettlebell goblet squats (70/53)
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 Russian Twists w/kb
20 box jump overs
20 kettlebell goblet squats
20 Sumo Deadlift high Pull w/kb
Patty BP #75 – metcon 20:53 – 3 black boxes #35 – sdhp #53