Monday 9.19.2016

Strength

15 min to find 5RM Floor Press

Conditioning

“Braveheart”

15 min AMRAP
400m run
20 Pull-ups

Finisher
100 Bird Dogs

Competition
10 min EMOM
Even 2 Muscle Ups
Odd 5 HSPU

Beginners’

Strength

6x5 Floor Press  
(work to heavy set of 5)

Conditioning

12 min AMRAP

200m run
20 Banded Pull-ups or Ring Rows

Finisher
50 Bird Dogs