Advent:
Strength: deadlifts 3, 3, 3+ (70, 80, 90%)
Metcon:
Rx
3 rounds for max reps
1 min stations
ghd sit-ups
wall shots, 20/14
Dbl DB shoulder 2 overhead, 50/35
toes 2 bar
Intermediate
2 rounds for max reps
1 min stations
ghd sit-ups
wall shots
Dbl DB shoulder 2 overhead
toes 2 bar
Beginner
2 rounds for max reps
1 min stations
sit-ups
wall shots
Dbl DB shoulder 2 overhead
hanging knee raises
Post load and total reps to comments.