Friday 160715

Warm-Up:

6:00 Around the world

Then 3 rounds

8 Alt Spidey

8 Push-Ups

8 Sit-up

Strength:

A.Bench Press @ 20X1 3-2-1-1-1-1; build to heavy singles; 3:00 rest between

MetCon:

5 rounds for time:

15 AirDyne Calories

10 Push Press

5 Burpees over the bar

Accessory:

3 sets:

15 band pull-aparts

:30 Sorenson Hold