Day 5
Warmup
3 rounds
1:00 Row
10 Sots Press
15 Med Ball Jumping Air Squats
Strength
Back Squat
1 x 10
1 x 8
1 x 8
1 x 8
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Front Squat
1 x 5
1 x 5
2 x 5
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Power Snatch
5 x 3
MetCon
3 Sets
1000/800 m Row
30 Wall Ball 20/14
*Rest 2:30 between Rounds
Accessory
Assisted Strict Chest to Bar Pull Up
5 x 12
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EZ Bar Lying Tricep Extension
4 x 15
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Accumulate 5:00 DBall Bear Hug 100/70
Bonus
40:00 Zone 2 Spin Bike or Run