10 OH plate lunges
10 jumping pullups
10 easy ring dips
Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.
NOTE!: the rep scheme will change each time through the lift series (for example, the 'sets x reps' scheme for the first time you deadlift - which is 3x5 - is different than the second - which is 3x3).
MetCon - COMPARE THIS WORKOUT TO FRIDAY, WEEK 1 (July 15)
10 Burpee Pullups
10 Alt. KB Snatches (24kg/16kg)
10 Box Jumps (24"/20")