Friday 070816

Warm Up
30 Assault Bike calories
50 Weighted step-ups with 30/15lbs dumbbells

Back Squat Recovery
5×6 @40-50%

Dumbbell Strict Press
5×4 @5lbs heavier than week 2 – Be explosive on the way up, controlled on the way down

Metcon
"Bradshaw"
10 rounds for time
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders

Work
4 Rounds
80′ Sled push – HAF
Rest 3 minutes
Go heavier thank week 2