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Components

Bench Press

Deadlift

Metcon

NC Athletics - 06032021

Warm-up

2 Sets:
1:00 Moderate Airbike
8 Thrusters
6 Good Mornings
4 Alternating V-Ups (each leg)

Weightlifting

Bench Press (5 x 5)

Bench Press

*Complete 15 Banded Tricep Pushdowns (banded) between sets

Deadlift (5 x 5)

Deadlift

Deadlift:
5x5 (Building)
*Rest 60-90 seconds between sets*
*perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets

Gymnastics

Metcon

Metcon (Time)

"The 30's"
For Time:
30/24 Cal. Assault Bike
30 Thrusters
30 Toes-to-Bar/Hanging Leg Raises

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