10-18-16

Strength: Push Press

20 reps @ 50%

Metcon: Lurong benchmark retest

L1: 1 round

500m row

40 squats

30 wall situps

20 knee pushups

10 ring rows

L2: 2 rounds

500m row

40 squats

30 wall situps

20 push ups

10 pullups

L3: 2 rounds

500m row

40 goblet squats 53/35

30 wall situps

20 deficit pushups

10 strict pull-ups

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