Wednesday 7/18/18

Today’s workout is focusing on cardiac output. Pacing yourself is key which is why farmers carries are worked into the rounds (to give you time to get your HR back down before the next run). Step ups should be done with a box or stack of weights that gives you at least 90 degrees of hip flexion (if you have the range to do so).
**if you have a HR monitor stay within 130-150bpm
S&C class:
Bench press 4x3@87%
30 minute AMRAP
400 m Run
40 step ups (20/20)
200 m farmers carry
20 kbs
Strength class:
A. Bench Press 4x3@87%
B. DB floor press 3x5
C. Dips 3xmax
D1. DB Row 3x12
D2. Scarecrow, prone angels, or swimmers 3x15