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