1) Olympic Lifting
1x3 @ 65%, 3x2 @ 70%, 2x3 @ 75%, 1x2 @ 80%, 1x1 @ 85%, 1x1 @ 90%, hvy single (you get 2 misses)
2) Met Con
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
5 minute cool down. Jog, walk, bike, row.
Aether Barbell Raw Strength and Gains
1) Bench Press- 5x5@73-75%
2) Pull Ups- 5x8 moderate load.
3) Push Press- 4x10. Moderate load.
4) Ring Rows(feet on box)- 4x12.
5) Dumbbell Rear Felt flys- 5x10. Moderate load.
6) Tricep Extension-4x10. Moderate load.