18SEP
W9D1
Test Day
Warm Up: 40-30-20-10 Sit Ups + Wall Ball + DU
Main:
2min Push Ups, 2min Sit-ups, 2-Mile Run, Max Chin Ups
Post:
METCON: 5RFT 500m Row + 10 Front Squat + 15x Push Press
Hanging Knees to Chest 4x20
W9D1
Test Day
Warm Up: 40-30-20-10 Sit Ups + Wall Ball + DU
Main:
2min Push Ups, 2min Sit-ups, 2-Mile Run, Max Chin Ups
Post:
METCON: 5RFT 500m Row + 10 Front Squat + 15x Push Press
Hanging Knees to Chest 4x20