REMINDER: IF YOU ARE GOING TO PARTICIPATE IN THE SEPT. 3RD “31HEROES” BENEFIT, YOU MUST REGISTER AND PAY ON THE 31HEROES WEBSITE.
METCON:
3 min AMRAP:
KB Swings @ 53/35#
CORE-WORK:
50 Russian Twists with Medicine Ball
OPTIONAL STRENGTH:
10-8-6-4-2 OH Press
Increase weight with each set
Each set should be close to failure for that number of reps
OPTIONAL METCON #2:
21-15-9
Deadlifts @ 150/115#
Jumping Pull-Ups
