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Games Week! Day 3

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Hump Day

PREWOD
Warm up.

METCON
'Accessory Chipper'
400m Run @ 75%
40 Barbell Bicep Curls 45/35
200m Run
40 HRPU
100m Run
40 Barbell Back Extensions
100m Run
40 Barbell Strict Press
100m Run
40 Plate Front raises 25/15
200m Run
20 Strict Pull Ups
400m Run

DO NOT Blaze through the reps. After the first run, hit the runs at about 85-95%, but DO NOT blaze through the reps on the other exercises with BAD form. Consistent form. Use the run as your 'fast component'.
AMRAP

Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 8:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 8:30PM
Friday5:00AM - 8:30PM
Saturday9:00AM - 1:00PM
Sunday12:30AM - 2:00PM

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