3NOV

IX Legion W4D3

Warm Up
1-Mile Run 7:30-8:00

METCON 1
21-15-19 Slam Ball + 2x Double Under + Hanging Knee Raise

Superset 1
Push Press 4x10 + Tricep Pushdown 4x10

Superset 2
Arnold Press 4x10 + Dips Max

METCON 2
6 Rounds - 500m Row Max Effort + 1min Rest + 20x Narrow Push Ups + 1min Rest