STRENGTH

1a. Bench Press 5 x5
1b. Max Reps Ring Dips

2a. Barbell Bent Over Row 5 x 5
2b. GHD Reverse Flys 15 x 5

METCON

600 meter run
5-10-15-10-5
Burpee Box Jumps
Kettlebell Swings (70/55)
600 meter run