Pull Push Pull Push Repeat

Competition Class

RUN CONDITIONING

4 x 400m @ just faster than 1600m pace
Rest 1min between efforts

4 x 200m all out
Rest 2min between efforts

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

5 Giant Sets
4 Bench Press (heavier than 5s from last week)
4 Bent Over Rows (heavier than 5s from last week)
15 GHD Sit-ups
15 GHD Back Extension

MetCon

CLASS

E2M10M
5, 4, 3, 2, 1 Deadlift

5 Rounds for Time:
15 Deadlift 185/135 (Rx+ = 225/155)
5 HSPU or DBL DB Push Press 50s/35s
10 Pull-ups (Rx+ = 5 BMU)
5 HSPU or DBL DB Push Press 50s/35s