push press one rep

push press one rep

Warm-up
assault bike
assault bike calorie 15

Weightlifting
Push Press (513-1-1-1-1)

Metcon
Metcon (Time)
4 rounds for time:

20 weighted box step up and overs 100/70 lbs
20 ft bear crawl
12/10 assault bike cals ( any machine )

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