Crossfit
A) Go every 3 minutes for 5 rounds:
10 deficit pushups + 10 weighted good mornings.
B) 3 rounds of 30 secs on 1 min off:
1) bike cals 2) pullups 3) slamballs 4) single arm db push press (50/35lb)
Rx-Plus
70/50lb db
Metcon Class
60 calorie row
50 lateral hops over paralettes
40 wallballs
30 db hang power clean (35/25lb) + push press
200m farmers carry (53/35lb kbs)
30 db hang power clean + push press
40 wallballs
50 lateral hops
60 calorie row