stir crazy saturdy

stir crazy saturdy

Warm-up
run
600m run

Weightlifting
dumbbell bench press (5 sets of 14)
single arm dumbbell bench press

7 on each arm. working up to 80%

Weightlifting
dumbbell row (4 sets of 10 on each arm)
single arm dumbbell row

superset in between bench press

Metcon
Metcon (Time)
4 rds for time:
15 barbell front rack weighted box step ups 95/65 lbs
10 burpees
20 butterfly sit ups

Gymnastics
static holds (Max reps)
2 rounds
1 minute plank hold
1 minute hollow hold
1 minute weighted overhead single arm hold

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