Week 4 Day 2
Metcon (3 Rounds for reps)
Three 3-minute AMRAPS
200 M Run
AMRAP Single Arm Alternating Devils Press.
Rest 90 Seconds Between Rounds.
Rx: 50/35
S: 35/25
Weighted Pull-ups (5×5 as heavy as possible.
Super Set with 5×8/side Side plank hip dips.
In side plank position, dip hips all the way to the floor then back up past neutral position. Complete 8 reps then switch sides.)
If you cannot do unassisted pull ups, use least amount of banded resistance.