[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:
Four sets of:
Single-Arm Dumbbell Row x 8 reps on each arm
Rest 30 seconds
Dumbbell Shoulder Press x 6 reps
Rest 60 seconds
METCON 1:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull Ups
METCON 2:
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Toes to Bar[/fusion_text][/fullwidth]
