Elevated
Warm-up
Warm-up
Coach’s Choice
Weightlifting
Bench Press (5, 5, 5, 5)
In 15 minutes, perform 4 sets of 5 Bench Press. Increase the weight each set, take rest between and record your heaviest 5. Use a spotter as necessary.
Metcon
Elevated
3 Rounds for time: 12 Min Cap
400m Run
10 Push Jerks 135/95# Rx/ 155/105# Rx+
Scaling – 500m Row/ 1200m Bike, Barbell weight
Extra Work
GHD Situps (3 x 10)
Air Bike
Max Cal in :30 seconds
